kwod programs your training week from exercise-physiology principles, tells you why each session is in it, tracks the markers it is meant to move, and forecasts what your actual training will change.
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No account needed to see the plan. An account lets you log sessions and get a forecast.
Pick polarized or pyramidal and how many days you can train. kwod builds the week: hard days kept apart, an easy day after every interval session, a field test every fourth week.
Each workout comes with its biological target and a short card on the science behind it — what the session does in your body and why that leads to the adaptation.
Log the one number each session asks for, and the markers that matter: LT2 power, 15-second peak power, VO2 max, power at LT1, fat oxidation, resting HRV.
kwod compares what you actually did with what the plan intended, and tells you which adaptations to expect — including when skipped intervals mean your VO2 max will stop moving.
Zone 3 · above LT2 · 35 min
Easy, high-volume work moves your first lactate threshold and makes you burn more fat. Hard intervals raise VO2 max, stroke volume and your second threshold. One cannot stand in for the other — so kwod mixes them on purpose, and shows you the trade-off when your training drifts. Read the lessons →