Guide topic
Understand FTP, zones, pace, training load, and other endurance metrics with free tools and guides.
Whether you're chasing a sub-25 5K or a sub-45 10K, your training paces should be based on your current fitness. Build a VDOT-based plan and import it to TrainingPeaks in minutes.
The half marathon demands real training — not just running more. Build a personalized plan with VDOT-based paces for sub-2:00, sub-1:45, or sub-1:30, and import it to TrainingPeaks.
Generic marathon plans don't know your fitness, schedule, or goal time. AI builds a personalized plan with exact VDOT paces — and TrainingDojo imports it to TrainingPeaks automatically.
Learn what VDOT estimates, how race equivalency and E, M, T, I, and R paces work, and when to adjust the numbers for real training conditions.
Estimate VO2 max from running race performance or cycling power-to-weight, then use the result to guide VO2 max intervals, threshold work, and aerobic training.
Estimate lactate-threshold heart rate or threshold power from field-test data, then use threshold targets for tempo, threshold intervals, heart-rate zones, and training plans.
Use a critical power calculator to estimate CP and W Prime from 3-minute and 12-minute efforts, then apply critical power to VO2 max, anaerobic, and race-specific training.
Calculate cycling variability index from normalized power and average power, then use VI to understand pacing steadiness, surges, race execution, and workout design.
Use an FTP rating calculator to convert FTP and body weight into W/kg, compare cycling benchmark ranges, and decide how to improve threshold power.
Calculate Zone 2 heart-rate or power targets from FTP, lactate-threshold heart rate, or heart-rate reserve so your easy endurance training stays truly aerobic.
Use an intensity factor calculator to divide normalized power by FTP, interpret workout intensity, and connect IF to TSS, pacing, and structured cycling workouts.
Calculate W/kg from cycling power and body weight, understand power-to-weight ratio benchmarks, and use watts per kilogram to guide climbing and FTP improvement.
Calculate Training Stress Score from duration, intensity, normalized power, FTP, or threshold-relative effort so you can plan weekly load instead of guessing.
Use a running pace calculator to convert 5K, 10K, half marathon, marathon, or custom race goals into pace per mile, pace per kilometer, and useful split targets.
Calculate heart-rate training zones from lactate-threshold heart rate, resting heart rate, or max heart rate, then use those zones for running, cycling, triathlon, and Zone 2 training.
Calculate cycling power zones from FTP and learn how to use recovery, endurance, tempo, threshold, VO2 max, anaerobic, and sprint watt ranges in real training.
Use this FTP calculator guide to estimate cycling FTP from a 20-minute test, ramp test, 2x8-minute test, or 60-minute effort, then turn that FTP into power zones and structured workouts.
Most running plans prescribe generic workouts. Learn how to build a goal-pace training plan where every workout prepares you for your exact race-day target.
FTP is the most important number for cyclists and endurance athletes. Learn the proven protocols for testing FTP, threshold pace, and CSS—with tips that actually work.