Ian White Performance
Ian White Performance
Ian White Performance
Applied endurance physiology

Endurance Training Library

No undefined zones — every prescription is expressed against LT1/VT1, LT2/CP/CS, pV̇O2max or peak power/speed, on a shared scale so sessions compare across sports. Where a source uses a zone number, the physiological range it stands for is given with it.

Most of what is here is practice — what teams, coaches and athletes actually did, reported honestly. Roughly 45% of entries rest on a practice source, 31% on observational work such as training-diary analyses and case studies, 13% on trials and 11% on reviews. Each card carries its tier, and the reasoning says where the evidence stops.

The intensity scale used throughout % of the heavy–severe boundary (CP / CS / LT2 / FTP = 100%)
This is a library of information, not advice. Some methods here carry real risk and are not suitable for everyone.Read the full note
It is reference material drawn from published research, coaching practice and third-party analysis. It is not a prescription for any individual, creates no coach–athlete or practitioner–client relationship, and is not medical, nutritional or clinical advice.
Some methods here carry real risk. Heat, altitude and hypoxic training, blood flow restriction, and sessions involving fasted or reduced-carbohydrate training can cause harm. They require qualified supervision and appropriate screening. They are not suitable for under-18s, or for anyone with a history of disordered eating, RED-S, low bone mineral density, or cardiovascular, respiratory or haematological conditions.
No athlete or coach named here has reviewed or endorsed these interpretations. Sessions attributed to individuals are reconstructed from published interviews, third-party analyses and public activity files, and may not reflect what they actually did or currently do.

Peak domain is the highest intensity domain the session reaches — an easy ride carrying maximal sprints reaches the extreme domain even though almost all of it is moderate.

Bike sessions import to TrainingPeaks; other sports may not. TrainingPeaks documents .zwo import for power-based bike workouts only. Run, swim, row and ski sessions are written as run-type .zwo in zwo-pace/ so the structure can be read, but the import may be refused — the same sessions are included as plain text in pace-sessions/ as a fallback. Try one file before importing a set.

Bike & ergo targets in W
min:sec per km
min:sec per 100 m
AT power estimated from 2 km
5–6 s maximal, for sprint work
Flying max velocity
Cycling, rowing, ergometer. Trained athletes typically 65–80% of CP.
Running, swimming, skiing. Speed scales far more tightly than power — the window is narrower.
Top of the severe domain for power-anchored sessions.
Top of the severe domain for speed-anchored sessions.

What the library currently contains

Every figure on this page is computed from the library itself when the page loads, so it stays accurate as entries are added. Select a card to open that part of the library.

How to read this library

Where the sources disagree

These pairs are in the library deliberately. Each was built from a real source and each contradicts the other. Tap either side to open it.

What this library does not have

Sources

Every session in the library carries its provenance. Research entries cite the study the protocol comes from; framework entries come from published programming models; practice entries are coach-derived methods with no single controlled trial behind them — treated as such, not dressed up as evidence.

Work with me

The library is the reference. The judgement is the work.

Everything here is free and stays free. What it cannot tell you is which of these sessions you need, in what order, against your race calendar and the life you are fitting the training around. That part is not in a library, and it is the part I do — as a physiologist and performance nutritionist, setting the training and the fuelling against the same measurements.

If you already have a coach you trust, use the library and ignore this section.

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