Training Plans

When is the right time to start training?

You can start training at any time — there is no wrong moment. We always work from what you have available: if time is limited, we shape the plan accordingly so you can still get as close as possible to your goals.

What is the first step? Where do we begin?

The first and most important step is assessing your current fitness. The best way to do this is performance diagnostics — a lactate step test, which you can read about in detail on the Diagnostics page. This helps determine where you stand right now and precisely define your heart rate and power zones. We build training on these zones to develop the abilities you actually need. All coaching work rests on this foundation. If a lactate test is not possible for some reason, we can still start working together with power-based tests — as long as you have a power meter — until diagnostics become feasible. At the beginning it is completely natural to have many questions about zones, session types, and specific workouts. We always discuss these in conversation: what to watch for, why we do what we do, and what the goal of each session is.

What is the difference between power-based and heart rate-based training?

Heart rate is the body's response to a given load, while power is the output itself — the training stimulus. If someone trains by heart rate alone, there is much less feedback available about progress. We can check whether a session was at the right intensity, but it is harder to say what adaptations are happening in the body over time. With power-based training — analyzing power and heart rate data together — it is much clearer what changes are occurring in the athlete, whether over a longer period or within individual sessions. That gives us far more objective data to judge progress, and I can provide much more precise feedback on your training.

How does the training plan process work?

Every week, on Sunday afternoon or Monday, we review the previous week's sessions and the schedule for the week ahead. At that point, adjusted to your commitments, I distribute the weekly hours, we go over the workouts and any questions, and everything goes into your calendar. We try to stick to the planned schedule, but if something slips, we adjust the periodization accordingly. Periodization depends on many factors — age, fitness, and available time — but generally every third or fourth week is a recovery week with reduced volume. If something shifts during the week, I usually let you know in advance what to do, or feel free to ask how best to rearrange the sessions.

Why does Garmin show a lower VO2max during base training?

For many years, during every base-building phase, the question comes up: why does Garmin report a drop in VO2max and declining fitness? The reason is that the system does not measure directly — it estimates using a mathematical model. VO2max is calculated mainly from high-intensity sessions and body weight. During base training, however, classic pyramidal training includes little of that kind of load, so there simply is not enough data for an accurate estimate. That is why the system often shows a decline at this stage — not a real setback, but a limitation of the model. During base training we develop other physiological capacities that build slowly over months and only show up in performance later, when intensity is reintroduced.

Why does Garmin say a workout was “unproductive” or that training status is getting worse?

Garmin calculates “unproductive” workouts or negative training status values partly from the heart rate–power ratio.

However, this value fluctuates a lot in the short term:

• it depends on the type of session
• it changes day to day
• fatigue and environment affect it

Meaningful feedback only comes from trends over several weeks. At the start of base training it is completely normal for this ratio to worsen — for example because of a rest period, heavier clothing, or lower intensity. Later, as the aerobic system develops, the value starts to improve again.

Should you worry about these numbers during base training?

In short: no. The goal of base training is not peak form — it is building a stable aerobic foundation. If someone starts training at higher intensity in winter because VO2max is dropping or feedback looks negative, that can easily disrupt the structure of the plan. Physiological adaptation cannot be rushed: these processes take time. Form is not constant — it can be timed — and training should be built accordingly.

What is the most important takeaway?

Do not make training decisions based on a single number. Garmin can provide useful feedback, but it does not replace training logic. Base training is the time for long, low-intensity work, and it is perfectly fine if the metrics are not at their best then. If someone is already in peak form in January, it will be hard to improve much by mid-season. It is worth avoiding “data blindness” and thinking in terms of long-term development instead.