Endurance training guides

Short, practical guides for triathletes, cyclists and swimmers, each linked to the calculator that does the arithmetic.

• FTP test and power zones: how to test, calculate and use themHow to run a 20-minute or ramp FTP test, what the result means, and how to turn FTP into seven power zones, sweet spot and W/kg.
• Critical Swim Speed (CSS) test: how to do it and use the resultHow to run the 400 m and 200 m CSS swim test, calculate your pace per 100 m, and use it to set swim sets and race pace.
• Ironman 70.3 pacing strategy: swim, bike and runA practical pacing plan for a half-distance triathlon, with an example 5:30 split table and how to avoid the classic bike and run mistakes.
• 70.3 race nutrition: carbohydrates, fluid and sodium per hourHow many carbohydrates, how much fluid and how much sodium to plan per hour in a half-distance triathlon, with a worked example.