Step 02 / 06

Clarify

Your coach will ask for your numbers. You don't need lab tests — good-enough estimates get you training today, and retests rescale everything later.

Good-enough estimates

      NumberWhat it isGood-enough estimate
    

FTPCycling power you can hold for about an hourBest 20-minute power × 0.95

Threshold paceRun pace you could hold for about an hourRecent 10k race pace, or a hard hour effort

Max HRYour highest sustainable-for-seconds heart rateHighest HR in your last year of data

LTHRHeart rate at your lactate thresholdAverage HR of the last 20 min of a 30-min hard effort

Swim pace (CSS)Swim pace you can hold for a long set(400m time − 200m time) ÷ 2, per 100m

Don't have one of these? Say so — your coach will estimate it from your data in Step 3, or skip it until a retest.

Nothing is locked in

Every number you give today is a starting point, not a contract. Your coach schedules retests into the plan, and when a retest moves a number, every zone and every future workout rescales automatically. Guess boldly, train, correct.

Stuck? Just ask your Claude.

Not sure how to estimate a number? Ask your coach chat — it can work it out with you.