Progressive overload in blocks
Volume builds across a block, then drops for a recovery week every sixth week so adaptation can catch up with the work.
Mostly easy, occasionally hard
The bulk of weekly volume sits at conversational endurance intensity, with a smaller share of tempo and interval work placed away from long days.
Your chosen currency
Targets are expressed in power, heart rate, pace or RPE — whichever you selected. If you have no numbers yet, RPE is used and safe field tests can set zones later.
Fitness, fatigue and form
Each session carries a training load. Fitness is a 42-day exponentially weighted average of that load, fatigue a 7-day average, and form the difference between the two.
Detraining is modelled
Miss sessions and fatigue falls quickly while fitness decays slowly, which is exactly what race readiness should reflect.
Taper, not collapse
The final two weeks cut volume while keeping intensity touches, so you arrive fresh rather than flat.
How the load model works
Every planned or imported session is scored for training load from its duration and intensity. Fitness is the exponentially weighted average of daily load over 42 days; fatigue is the same calculation over 7 days. Form is fitness minus fatigue, and race readiness is derived from both, so a large fitness figure carried with heavy fatigue does not read as ready.
If you do not know your numbers
FTP, threshold heart rate and swim CSS are optional. Skip them during the assessment and train by RPE; when you are ready, a clearly explained field test can set your zones without a laboratory.
Medical readiness
GetRaceReady does not provide medical advice, diagnosis or treatment. Speak to a GP or qualified clinician before starting a training programme, particularly if you have a health condition, an injury, or have not trained recently.