Endurance Map Builder

A practical map of endurance intensities, thresholds, and training methods.

The Endurance Map Builder is an educational and practical tool for coaches who want a clearer overview of endurance intensity.

You enter a few athlete values, and the Builder turns them into a map of speeds, paces, thresholds, training zones, and suggested endurance methods.

The main inputs are:

• MSS - maximum sprint speed, or the athlete’s top speed
• MAS - maximal aerobic speed, often used as a practical anchor for VO2max-type intervals
• CV / CP - critical velocity or critical power, a useful marker of the highest sustainable “floor”
• LT1 / VT1 - the first aerobic threshold, where easy work starts becoming more demanding
• HRmax / HRrest - maximum and resting heart rate

The goal is to help you see the big picture: where easy work sits, where tempo and threshold work begin, where hard work becomes finite, and how sprint speed, aerobic speed, and sustainable speed relate to each other.

This is not a full training program. It is a map. You still decide the session goal, dose, recovery, context, and progression.

What is included

• Web app for quick input and visual mapping
• Excel workbook with formulas and output tables
• Energy-system map for a broader overview of intensities and methods
• Manual explaining the inputs, domains, methods, and common mistakes

Useful for

• endurance and conditioning planning
• team sport running prescriptions
• combat sport conditioning
• interval design
• threshold and pace education
• comparing athletes using simple performance anchors

Version

v0.0.1

This is an early Agile Periodization tool release. It is designed to give coaches a clearer starting point for thinking about endurance intensity without replacing coaching judgment.

Use the map. Coach the athlete.