Science
The research the BLOCKS assistant answers from: 1,118 studies and 81 guides, each graded for how strong the evidence is and who it was measured on, with a link to the original paper.
58 entries in Frameworks & athlete types
BSprint and anaerobic workThe format decides the quality: short sprints on full rest buy peak power, 30-s all-out sprints buy sprint and aerobic gains at tiny volume, supra-VO2max speed endurance buys 20 s–60 min event…Guide · 42 sourcesBPlyometrics for endurance athletesFor a runner, a small progressive jump dose on top of a strength base buys a modest economy and sprint gain; for a cyclist the base holds no jump-training trial, so heavy lifting and on-bike sprints…Guide · 37 sourcesB+Strength training for runnersHeavy, few reps, short of failure, twice a week for at least eight weeks, then kept at a lower dose in season; it buys economy and time-trial speed, not VO2max, and circuits are a fallback, not the…Guide · 60 sourcesB+Strength training for cyclistsHeavy, few reps, short of failure, twice a week to build and never zero in season: it buys efficiency, sprint and late-race power, not a bigger engineGuide · 53 sourcesC+The limiter and the block thesisWhat to train next to get faster or raise FTP: a profile is not shown to name the limiter, so pick the stimulus the athlete has been missing and the goal needs, pull one lever per block, and let the…Guide · 59 sourcesB-Prescribing and reading a session without a power meterThe instruments that survive, and the ones that quietly stop workingGuide · 21 sourcesB-When session RPE and TSS disagreeRead it as a list of ordinary causes, not as a test of central fatigueGuide · 13 sourcesBHeart-rate anchorsTake the threshold from a field effort, never from a formula, and know the three conditions under which heart rate stops describing the sessionGuide · 17 sourcesBCoaching the menstrual cycleThe phase is not the lever; the symptoms, the heat and the athlete's own record areGuide · 14 sourcesCWhen two entries disagreeResolve by who was measured, not by which study is newer or louderGuide · 10 sourcesB+Concurrent training and the hybrid athleteInterference is real, modest, and mostly a scheduling problem rather than a reason not to do bothGuide · 14 sourcesB-Athlete "types" are hypotheses, not diagnosesThe six-archetype model was this base's own speculative composite, validated by no entry, and is retired; what the evidence supports is a wide, partly inherited and poorly reproducible response to…Guide · 50 sourcesB-Pacing an event longer than ~2 hStart below the day's average, set the cap from thresholds that will have slid by hour three, follow hills and wind with small swings, pace late hours by power or pace and effort rather than heart…Guide · 55 sourcesB-Gut problems in training and racingExpect them past two hours, in heat and on the run; ask about history, rehearse the race intake on long sessions and change one thing at a time; nothing in the base shows that a probiotic or a…Guide · 34 sourcesBSleep, time of day and caffeineProtect the sleep opportunity before any recovery tool, after one short night train in the morning or move the key session a day, nap 20-90 min before 16:00, keep caffeine out of the evening, and…Guide · 40 sourcesBAltitude, heat and ironMeasure iron before any altitude block, choose ONE environmental block and dose it properly, expect a few per cent at best with a large individual spread, and when the race itself is high or hot…Guide · 35 sourcesBHeat acclimation protocolDecision matrixGuide · 11 sourcesB-Norwegian double thresholdA description of how a few world-class runners train, not a tested method: no trial compares double-threshold days with anything, so below elite volume and without a lactate meter the answer is one…Guide · 30 sources