A Faster You Blog

Insights on training optimization, sports science and performance technology.

37 Article

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 vs 20-min vs The Grade vs zFTP (2026)

Ramp, 20-min, The Grade, zFTP. Four Zwift FTP tests — four error profiles. Find the one that matches your rider type in one honest table.

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 Your Number? (79-Pair Cohort, 2026)

Garmin VO2max compared to 79 lab Powertests. Mean bias: +3.2 points. The bias flips from +12 untrained to -2 elite — and how to read your 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.

Zwift FTP Test vs Powertest: When 300W Aren't 300W

Zwift's Ramp Test says your FTP is 300W. The A Faster You Powertest tells you which 300W — and whether the same training plan will move you forward.

VLamax Explained (2026): What 13,000 Powertests Reveal

VLamax is the lactate number that picks your race distance. Coach guide with 13,000 Powertests, the marathon penalty curve, and how to train it.

How to Sync Your A Faster You AI Training Plan to Zwift

Connect Zwift inside your A Faster You training plan — your AI workouts auto-sync to Zwift Companion, finished rides flow back. Full walkthrough on mobile.

Running Economy: 4 Levers + 4-10% Marathon Gain (2026)

Two runners, same VO2max — 8 min apart on the marathon. That's running economy. The 4 levers (cadence 180, strength, shoes), and how to test yours.

VO2max & VLamax Cohort Report: 3,491 Real Athletes vs. ACSM Norms (2026)

How 3,491 tested endurance athletes stack up against ACSM norms — VO2max and VLamax distributions by age, gender, and sport. 45–67 % above general population.

VLamax vs VO2max: The Second Number Behind Every Race

VLamax is the second metabolic number that decides your race — the sprint-endurance trade-off. Cohort data from 3,400+ tested athletes and a Mader-model calculator.

VO2 Max Chart by Age & Gender (ACSM + 15K Powertests, 2026)

Is your VO2max good for your age? See it against ACSM norms + 1,202 measured athletes, and the race times it predicts. Free calculator inside.

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