Training theory
LT, training zones, load indicators, periodization.
The physiology behind LT, why it rises with fitness and where it is set in Staminity for each sport.
HR by Friel, Janssen and Karvonen, pace by Friel, power by Coggan: percentage tables and zone meanings.
Formulas for duration, elevation, calories, intensity level, TL, VAM, adjusted pace and power, and decoupling.
Mesocycle sets after Friel, Sysoev and Kulinenkov, and Matveev, and how to create your own set in Methodology.
How the wizard spreads volume over weeks: Friel's phase shares, 3:1 and 2:1 waves, pre-race taper, rounding.