About this library
A library of structured endurance workouts that you can read, adapt and load onto your device.
What you find here
Every workout is written out step by step, with warm-up, main set and cool-down. Each page explains what the session trains, how to execute it and how to scale it. The structures follow well known training formats, the names and texts are our own.
Targets relative to your values
Intensities are stored relative to your threshold values. Power is a share of your FTP, heart rate a share of your maximum heart rate and pace a share of your threshold speed, so 105% threshold pace is a little faster than threshold. In swimming the reference is your critical swim speed (CSS).
Enter your values on any workout page and the step table shows absolute targets. The values stay in your browser.
Duration, distance and effort
Time based steps count exactly. For distance based steps the duration is estimated for a reference athlete with a threshold pace of 4:30 per kilometer in running and a CSS of 1:45 per 100 meters in swimming. Effort estimates how demanding a session is from its duration and intensity, one hour at threshold equals 100 points.
Who runs the library
The library is run by Tredict, a training platform for endurance athletes. You can use every workout without a Tredict account.
The zones
One zone model for all sports. The color of a block in a workout profile always shows its zone.
- Recovery
- Very easy. Warm-ups, cool-downs and the easy parts between intervals.
- Endurance
- Easy and aerobic. You can still hold a conversation.
- Tempo
- Moderately hard and steady, about marathon pace in running.
- Sweet spot
- Upper tempo to low threshold, about half marathon pace.
- Threshold
- Around the effort you can hold for about an hour. CSS pace in swimming.
- VO2max
- Hard intervals of three to eight minutes, about 5k to 3k pace.
- Anaerobic
- Very hard efforts of 30 seconds to two minutes.
- Sprint
- Short, maximal efforts of less than 30 seconds.