These examples illustrate planning decisions for different endurance goals. They are not athlete records or measured SportPlan outcomes.
All identifiers and numbers below are illustrative. They are not performance evidence or guarantees.
Rebuilt weekly load distribution, added threshold intervals with HR caps, and tightened recovery control from Garmin trends.
Race simulation improved by 11:24 and athlete completed race at 1:39:12.
Switched from random intensity to progressive block periodization and fatigue-aware deloads.
FTP increased from 248W to 272W with no missed key sessions.
Balanced swim-bike-run stress, added brick sessions with power caps, and improved taper sequencing.
Race rehearsal improved by 14 minutes and post-session fatigue scores stabilized.
Identified 9.3% aerobic decoupling at Easy effort — base phase extended 4 weeks before any marathon-pace work. Added marathon-pace long run segments from week 9. Garmin HR alert set at 75% max for all Easy runs.
Completed race at 3:27:14. First sub-3:30 in four marathon attempts. No mid-race pace collapse in the final 8km.
Raised Body Battery quality-session threshold to 65 (not 55). Rebuilt at 88% Zone 1–2. Quality sessions spaced 72h apart. Added 2× structured strength per week. GCT asymmetry monitored — two compensatory patterns corrected in weeks 3–5.
Achieved 3:57/km threshold by week 11. First injury-free threshold block in two years. HRV baseline stabilised 12ms above entry point.
Long-run progression clamped at +20% week-over-week (per Galloway 10% rule, see /methodology). Back-to-back weekend long runs from week 8. Fueling rehearsal protocol: 60g/h carbs on every run >90min, tested 8 weeks before race day. Strength endurance 1×/week protected even in peak weeks.
Finished in 5h33, ran continuously through km 42–50 where previous races collapsed. No bonk, no GI issues. Ranked top-30% of age group.
Sweetspot-block periodization (3 weeks loading + 1 deload). Threshold work in week 6–8 as VO2max bridge. Climbing-specific sessions: 4×10' over-unders simulating Alpe-d'Huez gradient changes. Heat acclimation week 9 (45-min easy rides at 32°C indoor).
Reached the summit holding 4.1 W/kg average for the final climb. FTP +18W, weight stable, watts/kg improved by 8%.
Pelvic-floor cleared progression: weeks 1–4 walk-run intervals, weeks 5–10 continuous Z1–Z2 only, weeks 11–14 strides + Z3 reintroduction, weeks 15–20 tempo + race-pace work. Cycle-phase logging integrated — heavy quality sessions scheduled in luteal-phase-safe windows. Sleep-quality-gated readiness (the engine canceled 4 sessions in the first 12 weeks when sleep <6h).
Completed 10K at 42:18, 38 seconds faster than her pre-pregnancy PR. Zero pelvic-floor symptoms throughout. Resumed weekly speed work by week 14.
Master's protocol applied (per /methodology iter 100): quality sessions spaced 72h apart instead of 48h, easy days extended +15 min for aerobic durability, 2× weekly strength + mobility protected as priority sessions even in peak weeks. Body Battery threshold for hard work raised to 65. Heat acclimation block week 12 ahead of summer race.
49:14 official 10K — first age-group podium in 5 years. Threshold pace held steady at 4:55/km. Zero soft-tissue flare-ups across the build.
Galloway run-walk progression (per /methodology iter 87): weeks 1–3 build to 60-sec run / 90-sec walk × 8, weeks 4–6 ratio shift to 3-min run / 1-min walk, weeks 7–9 continuous 30-min easy runs. Wellness-gated readiness with conservative thresholds — sleep <6h → session auto-converted to walk. Strength endurance 1×/week from week 2 onward.
Completed 5K continuously at 31:42 in week 9. No injuries. Reported "loving it" in week-12 follow-up and immediately enrolled in a 10K plan.
Three-discipline scaffolding: weeks 1–4 swim technique focus (drill heavy, pool sessions only), weeks 5–8 brick introduction with 30-min bike → 15-min run, weeks 9–11 race-pace bricks + open-water swim transition rehearsal, week 12 taper per iter-87 methodology. Strength endurance 1×/week protected throughout. Fueling rehearsal NOT prescribed (event <90min, per iter-100 fueling principle).
Finished in 1:34:12 — beat self-imposed 1:45 cut-off. Open-water transition rehearsed 4× before race day eliminated the panic that wrecks first-time tri athletes. Already signed up for an Olympic next year.
Polarized 80/20 distribution per iter-87 methodology — most rides Z1-Z2 with one weekly Z4 threshold session. Long-ride progression clamped at +15% week-over-week (Galloway adapted for cycling). Fueling rehearsal at 70 g/hr carbs on every ride >90min from week 4. Heat acclim block in weeks 11-12 ahead of summer event date.
Finished in 9h22 with negative split (faster second half by 8 minutes). No bonk, no GI issues. HR drift on the final climb stayed under 5% — the metric that flagged the previous attempt's collapse.
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