Smart Training for Endurance Athletes
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How You Get Stronger, Step by Step
Your training plan updates after every workout you do.
Get Faster
Your training adjusts day by day based on how your body actually feels and performs. No guessing. No rigid plans.
- Built around your current shape
- Backed by real training science
- No one-size-fits-all plans
Always On Track
Missed sessions, busy weeks, getting sick – it happens. Your plan adjusts so you don't lose momentum.
- No guilt for missed days
- Easy to get back into rhythm
- Progress without pressure
Stay Healthy
You train hard when your body is ready. You rest when your body needs it. So you get stronger without running yourself empty.
- Progress without exhaustion
- Push when it's right, rest when needed
- Long-term injury prevention
How It Works
Getting started is simple:
Life Changes Every Day. Your Training Can Too.
Choose how much time you have, move workouts when needed, and your plan simply follows along.
Choose your time for the day – the program fits the workout to your schedule.
Always see what's next – your calendar updates instantly when anything changes.
Your plan adjusts automatically – after each workout and even if you miss one, your plan reshapes itself.
Supported Disciplines
Explore the disciplines our AI training supports across sports and goals.
Ultra Marathon Cycling
Long endurance rides well below lactate steady state maximise VO₂max and fat economy; short sub-threshold segments and occasional over-unders refine clearance yet keep VLamax falling, complemented by aero practice and disciplined fueling.
Trail Running Ultra
Trail Running Ultra: Very high mileage on soft trails—mainly zone 1–2—raises VO₂max while keeping intensity scarce; steady aerobic blocks and sparse hill strides maintain strength as VLamax is deliberately driven down before race day.
Marathon
Marathon running under the Mader model hinges on building a deep aerobic base to carry you through hours of steady effort while keeping your VLamax low to stave off premature lactate accumulation, so your training weeks weave long, conversational-pace endurance runs that enhance fat-oxidation and mitochondrial density with threshold-effort workouts to raise your lactate steady state without spiking anaerobic drive. VO₂max intervals at near-maximal effort lift your oxygen-uptake ceiling in a controlled way, progression runs sharpen your ability to sustain increasingly sharp paces without inflating VLamax, and hill-repeat efforts fine-tune your lactate-buffering capacity and muscular resilience. Easy recovery runs reinforce efficient biomechanics and active rest, and occasional over-under sessions—alternating efforts just above and just below your threshold—train your body to clear lactate on the fly. Strategic rest days and careful progression ensure full adaptation, sculpting the durable, efficient power-endurance profile you need to carry you strongly and smoothly through the marathon distance.
Half Marathon
Half-marathon running under the Mader model hinges on forging a durable aerobic engine to carry you through sustained efforts while keeping VLamax in check, so your weeks blend long, conversational-pace runs to boost fat-oxidation efficiency and mitochondrial density with tempo efforts at your lactate threshold to expand steady-state capacity. VO₂max repeats at near-maximal effort lift your oxygen-uptake ceiling without driving up anaerobic bursts, progression runs sharpen your ability to sustain increasingly sharp paces without inflating VLamax, and hill-repeat efforts refine your lactate-buffering capacity and leg turnover. Easy recovery runs reinforce smooth biomechanics and active rest, while occasional over-under sessions—alternating just-above and just-below threshold—teach your body to clear lactate on the fly. Smart rest days woven in throughout the plan ensure you adapt fully, sculpting the balanced endurance and low-VLamax economy you need to power through the half-marathon distance.
Marathon MTB
Marathon mountain biking under the Mader model demands a high VO₂max and a restrained VLamax, so this plan blends long, steady climbs and endurance rides to elevate your oxygen uptake while keeping intensity in check to enhance fat‐burning economy. Brief threshold surges reinforce lactate buffering and quick recovery for sudden hills. Over weeks of progressive load and smart recovery, you’ll build the durable, efficient engine needed to power through off-road challenges.
Enduro MTB
Enduro mountain biking under the Mader model demands a resilient aerobic base to power long liaison transfers and a calibrated anaerobic reserve for repeated, intense efforts on technical descents, so this plan blends sustained VO₂max‐raising climbs with moderate‐intensity intervals designed to rein in VLamax and improve metabolic efficiency.
Cyclo Cross
Cyclo Cross (CX) racing demands a potent mix of explosive power, anaerobic capacity, technical finesse, and rapid recovery between repeated surges. This training plan is specifically designed to develop these core strengths. It targets a spectrum of metabolic adaptations—boosting VLamax for powerful accelerations out of corners and barriers, elevating VO₂max to maintain a high pace over multiple laps, enhancing lactate tolerance for swift recovery after each sprint.
Time Trial
Time trialing under the Mader model demands a potent aerobic engine to sustain high power and a low VLamax to keep lactate in check, so this plan weaves together extended threshold efforts and tempo segments to raise your steady‐state capacity while carefully limiting pure anaerobic surges. Over‐under intervals at race pace train your body to clear lactate efficiently and lock in consistent output, and focused aerodynamic practice—holding your optimal position through variable efforts—ensures every watt you produce is translated into forward speed. Through progressive overload, structured recovery, and precise pacing drills, you’ll sculpt the balanced power‐endurance profile needed to ride smoothly and strongly from start to finish.
Cross Country MTB
Cross Country (XC) Mountain Biking demands a high level of aerobic endurance, technical skill, explosive and glycolytic power. This training plan is specifically designed to optimize these core competencies. It targets a blend of metabolic adaptations—raising VO₂max for sustained efforts, while having the right VLamax to enhance efficiency and explosivnis short and over long periods.
Criterium
Criterium racing under the Mader model demands a finely tuned aerobic engine for rapid recovery and a calibrated anaerobic burst for repeated accelerations, so this plan weaves together short, all‐out efforts to raise VLamax and punch out of corners with sustained FAtmax/OverUnder intervals that clear lactate and maintain high pace.
10 km
10-kilometer running under the Mader model requires a robust aerobic base to sustain a fast, even pace and a tempered anaerobic capacity to stave off premature fatigue, so this plan blends extended tempo runs at just below your lactate threshold with VO₂max intervals to expand your steady‐state power while keeping VLamax in check. Longer progression runs build metabolic endurance by gradually increasing pace without triggering excessive lactate, and shorter hill‐repeat efforts sharpen your lactate buffering and leg turnover without overshooting your anaerobic cap. Easy recovery jogs with focus on relaxed form and cadence reinforce efficiency, while occasional “over‐under” sessions teach your body to clear lactate during race‐pace surges. Through careful progression of volume and intensity, interspersed with smart rest and technique cues, you’ll sculpt the balanced VO₂max-driven endurance and low-VLamax economy needed to power through a precise, strong 10 km performance.
5 km
Five-kilometer running under the Mader model demands a high VO₂max to sustain a blistering pace and a controlled VLamax to curb lactate buildup, so this plan weaves together VO₂max repeats (e.g., 4×1 km at near-maximal effort) with sustained threshold tempo runs to expand your steady-state capacity while tempering anaerobic drive. Hill sprints and short 200 m surges sharpen lactate buffering and leg turnover without overshooting your VLamax, and easy recovery jogs with form-focused cues lock in efficient biomechanics. Through progressive overload, targeted rest, and varied intensities, you’ll sculpt the precise power-endurance balance needed to power through a 5 km race.
Road Races
Road and stage racing under the Mader model hinge on a powerful aerobic engine to sustain long days in the peloton and a measured anaerobic reserve for attacks, climbs and sprint finishes, so this plan weaves together VO₂max‐boosting intervals with extended threshold efforts that hone your ability to clear lactate and hold high watts for hours on end. Over-under sequences at race intensity replicate the ebb and flow of breakaways and group surges, while long tempo rides just below threshold drive metabolic efficiency and fat‐fuel utilization to spare glycogen during critical race moments. Through progressive load, smart recovery and strategic tapering, you’ll build the endurance, punch and resilience needed to thrive across multi-day road events.
Real Athletes, Real Results
See how our Smart Training Plan helps athletes achieve their goals
"I trained with your plan since February for the UEC MTB Marathon European Championship. On the mega technical and challenging course, I became European Champion in the W55 class! 83 km, 2,950 m elevation - my toughest race ever, but I did it!"
Join hundreds of athletes achieving their goals
Connect your devices & apps
Seamlessly integrate with your favorite training platforms for a unified experience.
Different Tools, Different Focus
Many athletes combine platforms. Here's what Afasteryou adds to the mix.
| Training Approach | Metabolic Training | FTP-based Training | Coach Platforms | Activity Tracking |
|---|---|---|---|---|
| Training Personalization | Based on YOUR metabolism | Based on power zones | Coach-customized | Not the focus |
| Metabolic Insights (VO2max, VLamax) | From every workout | FTP-focused | Requires lab tests | Basic estimates |
| Daily Plan Adaptation | Automatic adjustments | Adaptive training | Manual updates | No planning |
| Recovery & Health Monitoring | Body Reserve system | Training load | TSS/CTL metrics | Relative effort |
| Race Performance Prediction | Physics-based simulation | Different focus | Different focus | Different focus |
| Nutrition Guidance | Carbs calculated per workout | Different focus | Different focus | Different focus |
| Community & Social | Training-focused | Training-focused | Coach network | Large community |
| Best For | Athletes wanting metabolic optimization | Structured indoor training | Working with a coach | Activity logging & social |
Features evolve across all platforms. This reflects general approaches.
The key difference: training based on your metabolism, not just power or pace.
One Plan. Everything Included.
Start your 30-day free trial today
Get Faster
Adapts your training daily based on YOUR metabolism
Know Your Fitness
VO2max & VLamax from every workout - lab-grade accuracy
Stay Healthy
Body Reserve prevents overtraining before it starts
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Smart Training for Endurance Athletes
Your body. Your life. Your plan.
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Frequently Asked Questions
Everything you need to know about A Faster You
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