Triathlon
Swim Threshold Pace (CSS): What It Is and How to Test It
Critical swim speed is the swim version of threshold: how to find it with a 400 m and a 200 m, set your swim zones, and pace open-water races.
The Tito Performance blog
Training, nutrition, recovery and the science behind them, for triathletes, runners and cyclists.
Recovery
HRV for Athletes: What It Tells You and What It Doesn't
Heart rate variability tracks how you are coping with training and life. Read the trend against your own range, not one morning, and adjust hard days.
Physiology
Lactate Thresholds Explained: LT1, LT2 and Why Two Numbers Matter
LT1 marks where easy ends; LT2 is the top of steady effort. How to estimate both without a lab, and how to use them in a training week.
Training
Polarised vs Pyramidal Training: What the Evidence Says
Polarised and pyramidal training both work when most of your time is easy. What the studies show, and how a time-limited amateur should train.
Nutrition
How Many Carbs per Hour Do You Need in Endurance Events?
From nothing in a 1-hour race to 90 g an hour beyond 2.5 hours: carbohydrate targets by duration, glucose-fructose mixes and how to train your gut.
Training
CTL, ATL and TSB: Fitness, Fatigue and Form Explained
Fitness, fatigue and form are running averages of training load. How to read CTL, ATL and TSB, how fast to build, and where the model falls short.
Running
Running Shoes in 2026: How to Choose Between Nike, Hoka, Adidas, Mizuno, On and Others
Choose running shoes by comfort, not foot type. What trials show on cushioning, drop, stability and super shoes, plus each brand's 2026 range.
Training
What Is Periodisation? Base, Build, Peak and Taper Explained
Periodisation splits your season into base, build, peak and taper so you reach your A race fit and fresh. How to plan each phase and taper well.
Nutrition
What Is Nutrition Periodisation? Fuel for the Work Required
Match carbohydrate to training: more on hard and long days, less on easy ones. What the evidence says about train-low, and a sample week.
Running
How to Do a Running Threshold Test Properly
Run a 30-minute solo effort, then use the last 20 minutes' heart rate and the whole-run pace to set your threshold and zones. Here is how to do it well.
Cycling
What Is FTP, and How Should You Test It?
FTP is the power you can hold for about an hour. How the 20-minute, 60-minute and ramp tests compare, their known biases, and when to retest.
Physiology
What Is VO2max, and Can You Actually Raise It?
VO2max is the ceiling of your aerobic engine. What limits it, how much you can raise it, how far to trust your watch, and the sessions that work.