Ian White Performance
Ian White Performance
Applied endurance physiology

Endurance Training Library

No arbitrary zones — every prescription is expressed against LT1/VT1, LT2/CP/CS, pV̇O2max or peak power/speed, on a shared scale so sessions compare across sports.

The intensity scale used throughout % of the heavy–severe boundary (CP / CS / LT2 / FTP = 100%)
This is a library of information, not advice. It is reference material drawn from published research, coaching practice and third-party analysis. It is not a prescription for any individual, creates no coach–athlete or practitioner–client relationship, and is not medical, nutritional or clinical advice.
Some methods here carry real risk. Heat, altitude and hypoxic training, blood flow restriction, and sessions involving fasted or reduced-carbohydrate training can cause harm. They require qualified supervision and appropriate screening. They are not suitable for under-18s, or for anyone with a history of disordered eating, RED-S, low bone mineral density, or cardiovascular, respiratory or haematological conditions.
No athlete or coach named here has reviewed or endorsed these interpretations. Sessions attributed to individuals are reconstructed from published interviews, third-party analyses and public activity files, and may not reflect what they actually did or currently do.

Peak domain is the highest intensity domain the session reaches — an easy ride carrying maximal sprints reaches the extreme domain even though almost all of it is moderate.

Bike sessions import to TrainingPeaks; other sports may not. TrainingPeaks documents .zwo import for power-based bike workouts only. Run, swim, row and ski sessions are written as run-type .zwo in zwo-pace/ so the structure can be read, but the import may be refused — the same sessions are included as plain text in pace-sessions/ as a fallback. Try one file before importing a set.

Bike & ergo targets in W
min:sec per km
min:sec per 100 m
AT power estimated from 2 km
5–6 s maximal, for sprint work
Flying max velocity
Cycling, rowing, ergometer. Trained athletes typically 65–80% of CP.
Running, swimming, skiing. Speed scales far more tightly than power — the window is narrower.
Top of the severe domain for power-anchored sessions.
Top of the severe domain for speed-anchored sessions.

How to read this library

Where the sources disagree

These pairs are in the library deliberately. Each was built from a real source and each contradicts the other. Tap either side to open it.

What this library does not have

Sources

Every session in the library carries its provenance. Research entries cite the study the protocol comes from; framework entries come from published programming models; practice entries are coach-derived methods with no single controlled trial behind them — treated as such, not dressed up as evidence.