A Faster You Blog

Insights on training optimization, sports science and performance technology.

54 Article

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 now sets most race pens. Here's how the 2026 system works — and the path from C to B.

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

Zwift's FTP tests compared — Ramp, 20-min, The Grade and the automatic zFTP. What our 1,818-test analysis reveals about the Ramp factor and the right one for you.

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 Accuracy: How Close It Gets (108 Paired Powertests, 2026)

Garmin VO2max against 108 paired Powertests. Mean bias +2.9 points — generous at the bottom, a direct hit above 67. How to read your own number.

The Best Zwift Training Plan: What Zwift Gives You, and How to Make It Personal

Best Zwift training plan? Start with what Zwift already gives you — coach-designed plans and workouts — then add a personal, adaptive plan built on your VO2max and VLamax, synced straight into Zwift.

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

Apple Watch VO2max accuracy: no test needed, ~7 ml/min/kg from lab values in peer review (MAE 6.9). What your watch does well — and how to measure exactly on top.

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: Spot-On for Most — Make Your 300 W Personal

Across 1,818 ramp tests, Zwift's 0.75 rule lands within 1.4 W on average. The A Faster You Powertest adds which 300 W are yours — and which plan moves them.

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

How we built an AI virtual coach that reads your data and adjusts your plan — three years of work, a metabolic model from the 1980s and 60 custom tools.

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.

Showing 21 – 40 of 54 articles

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