SPORTS SCIENCE MADE EASY
Clear explanations of endurance training, testing and race preparation — with practical ideas you can discuss with your coach.
Compare VO2max, lactate and INSCYD — and choose the test that answers your question.
Cycling, running and triathlon testing — what to book first.
Body composition, RMR and healthy-ageing assessments.
Understand intensity, recovery and progression. Our coaching uses a seven-zone system, adapted to the athlete and the information available.
Learn what a test can tell you, what it cannot, and how to connect the findings with your goals.
Connect practical explanations with your experience in training, testing and the Endurance Lab community.
A practical guide connecting endurance physiology with coaching and race preparation — written by Endurance Lab founder Tiago Dias.
A practical guide to strength training for runners: what research supports, how to start progressively and how to manage gym work alongside running.
How to train for an obstacle course race: running base, hills, strength, grip and practising obstacles under fatigue.
How to improve your FTP and ride a faster 20 km or 40 km time trial: threshold intervals, VO2max work, testing and pacing.
How to train for a gravel race: aerobic base, surges and climbing, bike handling, fuelling and kit for 60 km to 160 km+ events.
How to train for a gran fondo or sportive: endurance rides, climbing, sweet-spot and threshold work, fuelling and pacing.
How to train for a full-distance triathlon: 3.8 km swim, 180 km bike, 42.2 km run. Load progression, long days, fuelling and taper.
Practical endurance science, testing explained and squad news — straight to your inbox. No spam.
Free tools and race guides. Zone calculator, VO2max calculator, race time predictor, triathlon race predictor, fuelling calculator and 13 race guides for Ireland, Portugal and beyond. See all free tools →
The highest rate at which your body can take in and use oxygen during hard exercise — a measure of aerobic capacity.
The intensity above which lactate starts to accumulate in the blood faster than it is cleared. Useful for setting training zones and pacing.
Ranges of intensity (heart rate, power or pace) used to structure easy, steady and hard training. The Endurance Lab Method uses seven zones.
The intensity at which your body burns the most fat. Measured in metabolic tests such as INSCYD.
An INSCYD measure of how quickly your body can produce energy from carbohydrate without oxygen — linked to sprint ability and how fast carbohydrate is used.
Resting metabolic rate: the energy your body uses at rest. Not the same as your total daily energy needs.
The number of years lived in good health. Aerobic fitness, strength and body composition are useful markers.
A good training plan fits your life and explains the purpose of the work. Choose Remote, Squad or Support coaching for a personalised approach.
