A Faster You Blog

Insights on training optimization, sports science and performance technology.

45 Article

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 — Men & Women (ACSM, 2026)

VO2max norms by age and gender: ACSM tables plus percentiles from 15,000+ measured Powertests. Enter your value and see where you rank — free, no sign-up.

The Virtual Coach: How We Built an AI That Actually Understands Your Training

Most AI coaching apps slap a ChatGPT wrapper on generic training advice. We took three years, a metabolic model from the 1980s, and 60 custom tools to build something fundamentally different.

VO2max for Cyclists: How to Measure, Train, and Improve It

What VO2max means for cycling performance, how to measure it with a Powertest, and the most effective training methods to improve it — 30/30 intervals and more.

Heart Rate Training: Why a Chest Strap Changes Everything

Why heart rate training with a chest strap is more accurate than wrist-based monitors. How to use HR zones for better endurance, recovery, and performance.

Carb Tracking for Cyclists: Know What You Burn, Fuel What You Need

Stop guessing your fueling. See exactly how many carbs you burn per ride with real-time substrate tracking — and fuel smarter for better performance.

Fueling for Endurance: How Many Carbs Do You Really Need?

Are you underfueling your rides? How to calculate your carb needs per hour, what happens when you bonk, and how substrate data from your Powertest helps.

Weight Loss Through Cycling and Running: A Data-Driven Approach

Why crash diets fail for athletes. How to lose weight while maintaining performance — using FATmax training, substrate data, and smart calorie balance.

AI Training Plan: Why Most Apps Get It Wrong (And What Real AI Looks Like)

Most AI training apps are just rule-based automation. Here's what real AI in endurance training looks like — metabolic modeling, tool-calling coaches, and plans that actually adapt.

Activity AI – the smarter way to train 😜

🚴‍♂️💨 Get inspired by Hans Becking’s comeback! With our Training AI, you’re on the best path to peak performance. Track your fitness in real-time, optimize your training and beat your personal best...

Cycling Aerodynamics: How to Test and Improve Your CdA

How aerodynamics works in cycling, what CdA means, and how to test and improve it. From wind tunnels to field testing — with insights from WorldTour experts.

🚵‍♂️ Henrique Avancini & 🏃‍♀️Eva-Maria Sperger

🚴‍♂️✨ Get swept away by Henrique Avancini’s inspiring cycling journey! From the first Brazilian world champion to new records – his path motivates every cyclist! Plus: tips from Björn Kafka and exc...

Zone 2 Training: How to Build Your Aerobic Base the Right Way

What is Zone 2 training and why does it matter? How to find your real Zone 2, what FATmax means, and how much base training you actually need.

💡 Empowering Coaches with Precision and Simplicity

🚴‍♂️💨 Hey Coach! With Aerotune, you have the perfect tools to get the best out of your athletes! Discover **Activity AI** for precise analysis and use our dashboard to track VO2max progress and mor...

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