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Workflow Playbook
Plan running, cycling, swimming, or triathlon sessions with pace, heart-rate, VO2 max, power, calorie, and training-load metrics without presenting estimates as medical advice.
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Endurance planning gets distorted when the baseline comes from an outdated peak or a wishful goal pace. Use a recent race, time trial, or controlled long effort to estimate current pace ranges, then map those ranges to the discipline that matters this block: running, swimming, cycling, or triathlon.
Pace, heart rate, power, and RPE answer different questions. Pace shows external output, heart rate reflects physiological strain with lag, power is especially useful on the bike, and RPE catches fatigue that devices miss. VO2 max and predicted finish times are useful planning estimates, but they remain model-based outputs rather than direct medical measurements.
Calorie estimates can guide fueling and recovery, especially around long rides, brick sessions, and high-volume weeks. Training-load metrics help prevent stacking too many demanding sessions in a short window, but they still need context from sleep, soreness, mood, and heat exposure.
This workflow supports training decisions, not diagnosis. If symptoms suggest cardiovascular, respiratory, metabolic, or injury-related risk, stop escalating with more calculators and shift to medical or qualified professional guidance.
Workflow playbook
Start from a recent race, time trial, or controlled session to estimate realistic training paces for the athlete's primary discipline instead of copying someone else's zones.
Translate the baseline into usable effort ceilings and floors with heart-rate, VO2 max, power, and RPE views so easy, threshold, and hard sessions do not collapse into the same effort band.
Calculate session energy cost by sport and compare likely fueling and fatigue implications, especially when doubling sessions or stacking long workouts in a triathlon week.
Score the planned hard sessions for overall stress, then compare the numeric load with subjective fatigue and any warning symptoms before finalizing the week.
Use pace for stable running or swimming contexts, power for cycling when available, and heart rate or RPE when fatigue, heat, or terrain make pace unstable.
Treat VO2 max, calorie burn, and predicted finish times as model outputs that depend on recent data quality, not as direct measurements.
Chest pain, unusual shortness of breath, dizziness, fainting, or return-to-sport restrictions require medical guidance rather than harder calculations.