Training programs // frameworks
Structured endurance programs designed around specific race goals, experience levels, and performance demands. Tested by hundreds of age-groupers and elite podium finishers.
Signature blueprint Code // MTH-SUB3
A 16-week periodized performance framework for experienced runners targeting a sub-3-hour marathon. Features lactate-guided threshold development, aerobic decoupling diagnostics, and progressive marathon-pace simulation blocks.
PHASE-03 // ACTIVE
Catalog // curated
Every blueprint combines targeted metabolic conditioning, volume progression protocols, and tapering diagnostics verified in competition.
Running Advanced 16 weeks
Pacing discipline, lactate turnpoint calibration, and marathon-specific volume consolidation.
Triathlon Elite 24 weeks
Comprehensive 140.6 protocol covering race-pace metabolic economy, nutrition modeling, and brick stamina.
Triathlon Intermediate 20 weeks
Balanced three-discipline periodization tailored for working athletes aiming to crack personal podium thresholds.
Cycling All levels 14 weeks
Sustained torque optimization, high-cadence torque adaptations, and fatigue resistance for unpaved epics.
Aquatics Intermediate 12 weeks
Hydrodynamic drag reduction, sighting economy, and sustained sub-threshold open-water tempo pacing.
Running Beginner 12 weeks
Structural tendon resilience, injury prevention architecture, and gradual aerobic capacity expansion.
No blueprints match this filter yet.
Performance data // JetBrains Mono
| Metric / day | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Session | Rest & Mobility | VO2 Max Intervals | Tempo Run | Active Recovery | Threshold Ride | Long Progression | Brick / Easy Spin |
| Duration | 45 min | 75 min | 60 min | 50 min | 90 min | 150 min | 60 min |
| Intensity zone | Zone 1 | Zone 5 | Zone 3-4 | Zone 1-2 | Zone 4 | Zone 2-3 | Zone 1-2 |
| Target metric | HRV baseline | 6x800m @ 2:48 | 12k @ 4:05/km | < 115 bpm cap | 280W FTP lock | 30km steady-state | 90+ rpm spin |
Weekly TSS accumulation
682 TSS
Optimal adaptive overload. 8% load ramp over Week 08.
Diagnostic advisor
Select your discipline, weekly time allocation, and target race schedule to highlight your tailored blueprint.
Algorithm match
Marathon Sub-3 blueprint (98% match)
“The Sub-3 framework changed my understanding of marathon pacing. No junk miles, precise threshold intervals, and complete confidence on race day.”
Tell us where you want to go. We'll engineer the physiological blueprint and daily accountability to ensure you arrive prepared.
