What's Working in Endurance Sport Training for Everyday Cyclists and Runners Simple Endurance Coaching Blog

Watch your workouts adapt to past training stress on Athletica's AI responsive training platform

Athletica creates AI workout plans for cyclists, runners, and triathletes that adapt for your sport, fitness progression, daily energy levels, and physiological shifts, ensuring you remain on course for your goals.

I use Athletica both as an everyday athlete and as a coach. As an athlete, I’m preparing for gravel racing and cyclocross in 2024. 

I appreciate how Athletica’s AI endurance training program adapts tomorrow’s training based on what I did today, making sure I don’t get overcooked like I might on the one-size-fits-all programs put out, for example, by Garmin and Zwift.

Athletica is pushing me a little harder than I expected but with the right nutrition and recovery, I’m getting fitter and staying healthy.

Athletica: Revolutionize your training with personalized AI workout plans for cyclists, runners, and triathletes

Athlectia offers AI training for cyclists and runners

Athletica offers programs for: 


  • Sprint Distance
  • Olympic Distance
  • Half Distance
  • Full Distance



  • Sprint Distance
  • Standard Distance
  • Middle Distance
  • Long Distance



  • 5k
  • 10k
  • Half Marathon
  • Full Marathon
  • 50k Ultra



  • All-Rounder
  • Time Trialist
  • Cyclocross
  • Mountain Bike XC

The science of HIIT Science guides Athletica

Athletica plans your training using the principles outlined in HIIT Science

Simply put, by entering in details of your context (sport, fitness level, training history, etc) and race date, Athletica creates a logical plan — one that will maximize fitness and minimize fatigue before your event. 

Athletica makes adjustments to your training plan based on the principles outlined in HIIT Science

The detailed methods are described in Chapters 8 (Training Load) and Chapter 9 (Training Load Response). 

This means you get a balance of HIIT workouts and endurance along with work in other zones

Plus, as a coach, I always add full-body strength training and yoga to my athlete’s training programs. 

Training load: Athletica responds to daily work

To keep you on track with your training, Athletica gives you just the right amount of training load on any given day. 

Some days you will perform too much training, some days not enough, and some days you’ll be right on the money. 

By monitoring your training with your devices (GPS, power meter, HR), Athletica can accurately determine the training load you completed, and from this, determine whether or not tomorrow should be adjusted or not to build your fitness appropriately. 

I’ve done rides much longer than prescribed because it was really nice outside, and Athletica simply adjusted my training load for the rest of the week. 

Training load response: Everyone responds differently

Just because two individuals look the same on paper, and get the same training load prescribed, inevitably they will respond differently to the training stress. 

So we need to determine any individual’s response to that training load. 

In Chapter 9 of HIIT Science, Dr. Paul Laursen says Athletica determines this in three main ways:

  1. Your heart rate response to exercise (HR monitor) 
  2. Your neuromuscular response to exercise (GPS, power, and accelerometry) 
  3. Your mind’s perception of the exercise (comments, rating of perceived exertion, feel).

This is the challenge of one-size-fits-all training plans from Zwift, Garmin, and other platforms: Having the structure is a good thing, but we all respond differently to the training stress. 

Responses guide tomorrow’s exercises

Athletica combines what it learns about your training stress (from heart rate and subjective measures) to determine how well you responded to the exercise and adjust tomorrow’s exercises to keep you on track.

These include: 

  1. Optimal training session prescription (Athletica gives you what you are missing out on).
  2. Training session response monitoring (Athletica tells you when you should pull back in training and focus on recovery). 
  3. Your training zones, which change with changes in fitness, naturally stay on track with Athletica.

Plus as a coach with Athletica, I can adjust your plan, add strength and yoga sessions, provide nutritional advice, goal-setting and motivation, and support you in your journey as an everyday athlete. 

I have several spots available for Athletica athletes. 

Set up an appointment so we can talk about Athletica, coaching, and your goals!

Need more? 

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Paul Warloski is a:

  • USA Cycling Level 2 Coach
  • RRCA Running Coach
  • Training Peaks Level 2 Coach
  • RYT-200 Yoga Instructor
  • Certified Personal Trainer
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