Whitepapers

LT1 is the aerobic threshold that anchors your endurance base. Here is the short version. The full methodology and training application are in the whitepaper.

Lower VLamax first, raise VO₂max second, raise VLamax last. Ben Tilus shares the 3 step season plan, including the primed interval that trains VO₂max at a lactate concentration of 8 mmol/l without the intensity that raises VLamax.

Most distance runners carry a VLamax that is too high, but lowering it also lowers fatigue resistance. How to read the lactate accumulation and recovery chart and decide per athlete and per race distance. The whitepaper adds the worked examples.

Body composition changes how every performance metric reads. This overview explains why. The whitepaper covers the testing methods in full.

Two runners with the same VO₂max can finish 140 seconds apart over 5000 m. The difference is anaerobic power. Ben Tilus on the metric that took his athletes from 30 State Meet medals to 160 in one season.

Your carbohydrate combustion rate decides both your pacing and your fueling plan. Read the overview here, then get the full numbers in the whitepaper.

Glycogen is the preferred fuel at race intensity, and only the stores in the active muscle count. How much you store, how fast it runs out at your pace, and what it takes to refill it. The whitepaper adds the calculations behind each answer.

How fast you accumulate lactate and how fast you clear it decides your interval training. The overview is below, the complete method is in the whitepaper.

FatMax is the intensity where your body burns the most fat per hour. This page gives you the overview. The whitepaper adds the test protocols and training guidance.

VLamax is the maximum lactate production rate of the glycolytic system. It sets your threshold, your fueling needs and your sprint, and it responds to training within weeks. The whitepaper adds the test protocols and ten training tips.