What's My Number?

If you are not familiar with my book, Going Long, or endurance training, then you are going to need a starting point for training intensity.

Three things to remember:

1 - Make sure you can hit tomorrow's training. If you need to back off today, to train tomorrow then do it.

2 - Always leave yourself room to lift your effort in the second half (intervals, sets, workouts, weeks, months, seasons, races). Your best results will come from building a habit of always being strong at the end.

3 - Endurance training is about building our capacity to absorb WORK, not endure pain.

The starting guidelines are designed to give you the best shot at maximizing work across your season.

With that opener... the following is my recommended starting point:

Easy = less than 160 minus "Your Age"
Steady = around 170 minus "Your Age"
Moderately-Hard = around 180 minus "Your Age"
Threshold = don't use any to start
VO2 = don't use any to start

On the User Forum, I want you to share workout data as well as how your training progresses. I will support you in adjusting your personal zones (heart rate, power, pace, effort) in the way that YOU like to train.

The most important thing to remember is maintaining the ability to back-it-up daily.

Next Steps For New Members

• Review our Frequently Asked Questions; and my article on Pacing Your Year.
• Complete the Season Planner Sheet and upload to the Introduce Yourself Forum along with the answers to the questions.
• Season Planner & Log -- https://www.endurancecorner.com/sites/default/files/EC_Planner_09.xls

To attach files use the upload function and remember to click "list" before posting your thread.

If I have recommended that you start at Level One then you will notice that you have two Open Days each week. You can fill these days with light training, yoga/stretching or complete rest. I have left that decision to you.

Welcome!

gordo