[ training_science ]
Zones, periodization, adaptive plans — the why behind structure.
build · 2026.06.17 ·· authors · MR_COACH_KB ·· status · PUBLISHED
Adaptive Training Plans
Why static PDF plans stall you, and how Movement Rebels' adaptive coach rewrites your week based on HRV, sleep, life, and goal. 7-day free trial.
Normalized Power Explained
Normalized Power weights the hard parts of a ride to estimate true physiological cost. The math, why it beats avg power, and how MR uses NP.
Periodization for Recreational Athletes
Block, linear, and conjugate periodization explained for athletes training 4-12h/week. Pick the model that fits your goal and let the coach adapt it weekly.
Training Stress Score (TSS) Explained for Real Athletes
TSS is duration times intensity, normalized so 100 equals a one-hour threshold effort. Useful number, incomplete on its own. Here's how to actually use it.
Zone 2 Heart Rate — Find Your Real Z2
The 220-age formula is off by 10-15 bpm for most adults. Here's how to find your real Z2 with lab tests, talk test, ramp protocol, and self-calibration.
Zone 2 Training — Practical Guide
Zone 2 builds mitochondrial density and aerobic base. Here is how to find your ceiling, hold it, and stop wasting easy days on accidental tempo work.