ORGANIC METHOD
The method behind every calculation.
We don't make up numbers here. Every target pace, every projected split, and every wizard note comes from formulas with decades of use in endurance sport: VDOT for running, FTP zones for cycling, CSS for swimming, the official structure for HYROX. This page is where we show you which ones, and where they come from.
If we tell you your plan is unrealistic, it is because we calculate against these numbers. Here you can see them.
METHOD BY SPORT
VDOT
Running
VDOT, target pace, distance projections.
Read →Categories + stationsHyrox
Open/Pro categories, run splits, stations.
Read →FTP / zonesCycling
FTP, power zones, average pace.
Read →/100mSwimming
Pace per 100 m, open water vs pool.
Read →Splits + T1/T2Triathlon
Per-segment splits, transitions, total time.
Read →/500mRowing
Pace per 500 m, Concept2 norms.
Read (draft) →