Endurance Toolbox Blog https://www.endurancetoolbox.com/blog Training zones, benchmarks, and race data for endurance athletes. en Good 5K Time by Age: Age-Graded Chart for Women and Men https://www.endurancetoolbox.com/blog/good-5k-time-by-age https://www.endurancetoolbox.com/blog/good-5k-time-by-age A 60% age grade (local class) is about 24:23 for a 40-year-old woman and 24:21 for a 50-year-old man. Full 5K chart by age and sex, ages 30–80. Running Thu, 22 Oct 2026 00:00:00 GMT Good Marathon Time by Age: Age-Graded Chart by Gender https://www.endurancetoolbox.com/blog/good-marathon-time-by-age https://www.endurancetoolbox.com/blog/good-marathon-time-by-age A 60% age-graded marathon is 3:43:43 for a 40-year-old woman and 3:44:13 for a 50-year-old man. Full chart for ages 30–80, plus real average finish times. Running Thu, 22 Oct 2026 00:00:00 GMT Power Zones Chart: Coggan Zones for FTP 150–350 W https://www.endurancetoolbox.com/blog/power-zones-chart https://www.endurancetoolbox.com/blog/power-zones-chart Cycling power zones chart in whole watts for FTP 150–350 W, with what each Coggan zone trains, how W/kg changes the picture and where the chart misleads. Cycling Thu, 22 Oct 2026 00:00:00 GMT VDOT Chart: Race Equivalents for VDOT 30 to 70 https://www.endurancetoolbox.com/blog/vdot-chart https://www.endurancetoolbox.com/blog/vdot-chart VDOT chart from 30 to 70: VDOT 40 ≈ 24:06 5K and 3:49:37 marathon; VDOT 50 ≈ 19:56 and 3:10:40. Includes the equations and where they mislead. Running Thu, 22 Oct 2026 00:00:00 GMT VO2 Max Chart by Age: FRIEND Percentiles for Men and Women https://www.endurancetoolbox.com/blog/vo2-max-by-age https://www.endurancetoolbox.com/blog/vo2-max-by-age Measured treadmill VO2 max percentiles by age and sex from the FRIEND registry, plus how to estimate yours with a field test and what the number misses. Running Thu, 22 Oct 2026 00:00:00 GMT Zone 2 Heart Rate: 5 Methods Compared, and Why Apps Disagree https://www.endurancetoolbox.com/blog/zone-2-heart-rate https://www.endurancetoolbox.com/blog/zone-2-heart-rate Zone 2 for a 35-year-old can be 112–130 or 144–150 bpm depending on the formula. See all five methods side by side and how to pick one. Running Thu, 22 Oct 2026 00:00:00 GMT Zwift Ramp Test: How FTP Is Calculated and How Accurate It Is https://www.endurancetoolbox.com/blog/zwift-ramp-test-ftp https://www.endurancetoolbox.com/blog/zwift-ramp-test-ftp The Zwift ramp test sets FTP at 75% of your best minute. See the math, a modeled comparison with 20-minute and 2×8 tests, and who the ramp overestimates. Cycling Thu, 22 Oct 2026 00:00:00 GMT