From test day
to race day.
Lactate and field tests become zones, then a race plan on the real course.
Spring Valley Half Marathon
Sun 9 Nov 2026 · 21.1 km · +186 m
- Predicted
- 1:25:02
- Target pace
- 4:03/km
- LT2
- 15.1km/h
From lactate test, 25 Sep 2026
Hover or tap the course, or use the arrow keys
For independent run, bike and triathlon coaches. Your athletes never need an account.
Example data
The test you ran becomes the plan they race.
Every number on the way says which test it came from, so the zones, the plan and the PDF never disagree.
Test
Enter lactate steps or a field test straight after the session.
Lactate test, 25 Sep 2026 · 6 steps
Profile
LT1 and LT2 from the steps, then five zones from them.
- LT1
- 12.5km/h
- LT2
- 15.1km/h
- Z1Active recoveryover 6:31 /km
- Z2Endurance4:17–6:31 /km
- Z3Tempo3:58–4:17 /km
- Z4Threshold3:52–3:58 /km
- Z5VO2maxunder 3:52 /km
Paces on flat ground. Climbs and descents are paced by effort.
From lactate test, 25 Sep 2026
Race plan
Upload the GPX. Climbs are found for you, and every segment gets a pace.
| Flat | Z3 | 1.0 km | 4:09 /km |
| Flat | Z4 | 2.5 km | 3:55 /km |
| Climb 1 | Z4 | 5.0 km | 4:25 /km |
| Flat | Z4 | 0.8 km | 3:54 /km |
| Climb 2 | Z4 | 1.1 km | 4:33 /km |
| Flat | Z4 | 1.0 km | 3:54 /km |
| Climb 3 | Z4 | 1.2 km | 4:24 /km |
| Flat | Z4 | 1.4 km | 4:01 /km |
| Descent | Z4 | 3.6 km | 3:37 /km |
| Flat | Z4 | 0.5 km | 3:57 /km |
| Flat | Z5 | 3.0 km | 3:43 /km |
| Predicted | 1:25:02 | 4:03 /km |
From lactate test, 25 Sep 2026
Five zones from one real test.
LT1 and LT2 come from the lactate steps you measured. The zones and the race plan are worked out from those two numbers.
Hover or tap the curve, or use the arrow keys
From lactate test, 25 Sep 2026 · 6 steps · zones set from LT1 and LT2
Not just zones. How she burns fuel.
A 20 s sprint, a 6 min and a 12 min run give VO2max, VLamax and her fat and carbohydrate curves. VLamax, glycogen and fuel curves come with Pro.
- VO2max
- 61.2ml/kg/min
- Field test, Peak form assessment
- VLamax
- 0.41mmol/L/s
- Field test, Peak form assessment
- FatMax
- 5:51/km
- Field test, Peak form assessment
- Glycogen
- 614g
- Field test, Peak form assessment
Hover or tap the curves, or use the arrow keys
From field test, Peak form assessment
Power zones for the bike, too.
A ramp test gives FTP and seven power zones. Race plans, for bike courses and triathlon too, come with Pro.
- FTP
- 208W
- 3.6 W/kg
- Field test, Cycling peak form
- Peak power
- 335W
- Field test, Cycling peak form
- VO2max
- 54.9ml/kg/min
- Field test, Cycling peak form
- Z1Active recovery67–115 W
- Z2Endurance116–156 W
- Z3Tempo157–181 W
- Z4Threshold182–196 W
- Z5VO2max197–219 W
- Z6Anaerobic220–250 W
- Z7Neuromuscularover 251 W
From field test, Cycling peak form
14-day free trial.
Starter €190 a year,
Pro €490 a year.
Spring Valley Half Marathon · Sarah Chen · predicted 1:25:02