https://github.com/fourstepper/training
https://github.com/fourstepper/training
Last synced: 4 months ago
JSON representation
- Host: GitHub
- URL: https://github.com/fourstepper/training
- Owner: fourstepper
- Created: 2025-12-10T09:44:44.000Z (7 months ago)
- Default Branch: master
- Last Pushed: 2025-12-10T10:43:26.000Z (7 months ago)
- Last Synced: 2025-12-10T13:25:26.211Z (7 months ago)
- Size: 18.6 KB
- Stars: 0
- Watchers: 0
- Forks: 0
- Open Issues: 0
-
Metadata Files:
- Readme: README.md
Awesome Lists containing this project
README
# Training Documentation
Personal training research and protocol documentation for endurance performance optimization.
---
## 📚 Document Index
### Heat Training & Performance
**[Heat Training & Sauna Protocol](heat-training-sauna-protocol.md)**
- Research-based sauna protocols for endurance athletes
- Initial acclimation phase (2-3 weeks) and maintenance protocols
- Timing flexibility: post-exercise vs standalone sessions
- Interval vs continuous exposure protocols
- Cooling strategies between sauna bouts
- Expected physiological adaptations and performance benefits
- Key research sources and citations
### Testing & Methodology
**[Time to Exhaustion Testing](time-to-exhaustion-testing.md)**
- Comprehensive guide to TTE testing methodology
- Common test intensities for running (95-105% VO2max) and cycling (100-110% FTP)
- Expected durations by fitness level
- TTE vs time trial comparisons
- Application in heat acclimation research
- Practical guidance for athletes and coaches
---
## 📖 About This Repository
This repository contains evidence-based training documentation focused on performance optimization for endurance athletes. All protocols are backed by peer-reviewed research and include citations to primary sources.
**Topics covered:**
- Heat acclimation and passive heat training
- Performance testing methodologies
- Physiological adaptations and mechanisms
- Practical implementation guidelines
**Target audience:**
- Endurance athletes (runners, cyclists, triathletes)
- Coaches and trainers
- Anyone interested in evidence-based training optimization
---
## 🔬 Research-Based Approach
All documents in this repository:
- Reference peer-reviewed scientific studies
- Include links to primary research sources
- Provide practical implementation guidelines
- Balance optimal protocols with real-world feasibility
- Emphasize consistency over perfection
---
## 📝 Document Format
Each document includes:
- Research summary and key findings
- Practical protocols and recommendations
- Expected outcomes and timelines
- Safety considerations
- Complete reference list with links
---
*Last updated: December 10, 2025*