Training
How to Build a Training Week Around Work and Family
Protect your 2–3 key training sessions by planning around work, family, sleep and recovery. Build a flexible, repeatable week with clear, practical steps.
October 27, 2026
SPORTS SCIENCE MADE EASY
Clear explanations of endurance training, testing and race preparation — with practical ideas you can discuss with your coach.
Compare VO2max, lactate and INSCYD — and choose the test that answers your question.
Cycling, running and triathlon testing — what to book first.
Body composition, RMR and healthy-ageing assessments.
Understand intensity, recovery and progression. Our coaching uses a seven-zone system, adapted to the athlete and the information available.
Learn what a test can tell you, what it cannot, and how to connect the findings with your goals.
Connect practical explanations with your experience in training, testing and the Endurance Lab community.
A practical guide connecting endurance physiology with coaching and race preparation — written by Endurance Lab founder Tiago Dias.
Protect your 2–3 key training sessions by planning around work, family, sleep and recovery. Build a flexible, repeatable week with clear, practical steps.
Cardiorespiratory fitness is one of the strongest markers linked to healthy ageing. Here is why it matters and how to measure it.
Your RMR is the energy you use at rest. Here is what a measured test tells you — and what it does not.
Discomfort, a new bike or a big goal ahead? Five signs a bike fit could make riding more comfortable and sustainable.
Your lab results are specific to the exercise you test in. Here is how cyclists, runners and triathletes should choose.
Hawi Feysa and Amos Kipruto won the 2026 Chicago Marathon, where three women broke 2:15 in the same race for the first time.
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Free tools and race guides. Zone calculator, VO2max calculator, race time predictor, triathlon race predictor, fuelling calculator and 13 race guides for Ireland, Portugal and beyond. See all free tools →
The highest rate at which your body can take in and use oxygen during hard exercise — a measure of aerobic capacity.
The intensity above which lactate starts to accumulate in the blood faster than it is cleared. Useful for setting training zones and pacing.
Ranges of intensity (heart rate, power or pace) used to structure easy, steady and hard training. The Endurance Lab Method uses seven zones.
The intensity at which your body burns the most fat. Measured in metabolic tests such as INSCYD.
An INSCYD measure of how quickly your body can produce energy from carbohydrate without oxygen — linked to sprint ability and how fast carbohydrate is used.
Resting metabolic rate: the energy your body uses at rest. Not the same as your total daily energy needs.
The number of years lived in good health. Aerobic fitness, strength and body composition are useful markers.
A good training plan fits your life and explains the purpose of the work. Choose Remote, Squad or Support coaching for a personalised approach.