Road to sub-3:00
checkpoints toward Düsseldorf · 18 Apr 2027
Weight & threshold
this block's focus: weight down, LT/MP up
Weight — trend
Progress toward race weight of 78 kg
Sub-T pace & HR — per session
Average rep pace and time-weighted rep HR. Fitter = faster pace at the same HR.
Rep pace
Avg rep HR
163–172 bpm
LT & MP pace — trend
Threshold and marathon-pace blocks from the active training block only — no VO₂max bleed-through
Lactate threshold
Marathon pace
Sub-threshold sessions
NSM core: controlled, never hard — every rep inside the band
in band
above — too hard
below — still ramping up
Rep bar height = peak lap HR
Fitness & race outlook
load, aerobic capacity, and where the numbers say you'd finish today
Training load
Fitness (CTL) vs acute load (ATL) from Garmin
— CTL
— ATL
— form
— ACWR
— effort (Strava)
VO₂max trend
Aerobic capacity over the block, direct from Garmin
— ml/kg/min
Race predictions
Garmin's estimate from current fitness data
Marathon prediction
Sub-3:00 goal
Endurance score
Garmin's stamina measure, complementary to VO₂max
—
Block comparison
same week, NSM block vs. the Pfitzinger block
NSM block
Pfitzinger block
Not available yet — this fills in week by week once the Pfitzinger block starts (Jan 25), comparing each week against the same week in the NSM block.
Block transition
Eindhoven result, and what you've built since
🏁
Eindhoven marathon
—:--:--
Progress since Eindhoven
What you're building toward Düsseldorf, starting from race day
Weight
—kg
Shaded: glide path to 78–80 kg on race day
Marathon prediction
—
Shaded: glide path to 3:00 on race day · Garmin race predictor
VO₂max
—
Light: minimum 58–61 · Dark: sweet spot 62–64
Nothing to chart yet — this fills in automatically once Eindhoven is run.