A Faster You Blog

Insights on training optimization, sports science and performance technology.

44 Article

Watts Per Heartbeat and Cardiac Drift, Measured (2026)

See how we measure aerobic efficiency and cardiac drift from any ride — no lab test. 4.0 W/bpm median, plus a drift metric that survives intervals.

FTP by Age Chart: Watts per Kg (1,710 Riders)

Is your FTP good for your age? Median and top-10% watts per kilo from 1,710 cyclists — and the bands we leave blank instead of guessing. Find your row.

Activity VO2max Explained: How Steady It Really Is (2026)

Every ride gets an AI VO2max estimate. Across 16,911 athlete-weeks the displayed value spans about 1 ml/min/kg in a typical week — here's how it's built.

VO2max Chart for Women by Age: Measured, Not Estimated (2026)

What is a good VO2max for a woman by age? ACSM norms next to the measured percentiles of our female athletes (15,000+ power tests). Place your own number.

Training Zones & the Mader Model: Beyond LT1/LT2 (2026)

Most apps read zones off a fitted lactate curve. A Faster You simulates the Mader model from your measured VO2max and VLamax. Get yours measured.

Training Score Explained: What the % Really Means (2026)

Your dashboard says 43 %. Of what? It's your personal weekly target — how it's set, why it moves, and how it differs from TSS and Training Load.

Best Zwift Workouts to Increase FTP (2026): By Rider Type

The best Zwift workouts to raise your FTP depend on your limiter — sweet spot, threshold, or VO2max intervals, and the right order for your profile.

powerAI v3: A Kalman Filter for Your Fitness Curve

powerAI v3 fuses every workout into one calm fitness curve: week to week, your VO2max now varies by less than 1 ml/min/kg. Honestly calculated.

Marathon Training Around a Full-Time Job (2026)

Train for a marathon around a full-time job. Build your week around 3 key runs, see a sample Mon–Sun plan, and learn where the bike fits. Start free.

The 4-Week VO2max Block for Cyclists: From C to B, Watt by Watt (2026)

Block training beats every-third-day intervals. A Mader-anchored 4-week plan, +2-4 VO2max points, and the Zwift C-to-B promotion within reach.

Zwift Categories A/B/C/D Explained: Racing Score Decoded (2026)

Zwift's A/B/C/D got new rules. Racing Score + zFTP decide promotions. Here's how 2026 categories actually work — and the path from C to B.

Zwift FTP Test: Ramp, 20-min, The Grade & zFTP Accuracy (2026)

Ramp over-reads sprinters by 20–35 W; zFTP drifts silently. Error bands for all 4 Zwift FTP tests, measured against 15,000+ Powertests — and which one fits your rider type.

Half Marathon VO2max: What Number Gets You Sub-1:45? (2026)

VO2max 48 puts you under 2:00. VO2max 60 puts you under 1:30. Verified Mader-Model anchors plus the 3-third pacing protocol that delivers them.

VO2max Intervals: Why Time at VO2max Beats Pain (2026)

VO2max intervals don't work because they hurt — they work by banking time at your oxygen ceiling. How 30/15s, V100, and the right dose raise VO2max.

How to Improve Your VO2max (2026): 5 Proven Methods

How to improve your VO2max: 5 evidence-based methods — intervals, block training, base, and fueling — matched to your metabolic profile.

How to Win Zwift Races (2026): Pace to Your Profile

How to win Zwift races: why generic w/kg tips fail, how Racing Score reads your power curve, and the race tactics that fit your metabolic profile.

Garmin VO2max: How Far Off Is Yours? (94 Paired Powertests, 2026)

Garmin VO2max against 94 paired Powertests. Mean bias +2.02 points — generous at the bottom, a direct hit above 68. How to read your own number.

Best Training Plan for Zwift (2026): An Honest Comparison

Looking for the best training plan for Zwift? An honest comparison: Zwift, TrainerRoad, and a plan that adapts to your metabolism, not just FTP.

Apple Watch VO2max Accuracy (2026): How Close Is It?

Apple Watch VO2max is off by ~7 ml/min/kg in peer-reviewed lab tests (MAE 6.9). What your watch gets right, what it misses — and how to measure for real.

Race Time Predictor: VO2max + VLamax to Every Distance (2026)

VDOT uses one number. We use two. Mader-derived predictions for 5K, 10K, HM and Marathon — and the VO2max + VLamax targets to reach each goal time.

Showing 1 – 20 of 44 articles

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