Knowledge Base

How DreamLab works + training plans are structured.
Methodologies, workout formats, and future plans.

Methodologies

Live Plans

In Progress

Planned

Training Methodologies

Each methodology has its own approach to intensity, periodization, and workout structure.

Pfitzinger

HR-Based Training

Heart Rate Zones

90%

Complete

From "Faster Road Racing" and "Advanced Marathoning". Emphasizes aerobic development through General Aerobic, Endurance, and Lactate Threshold runs. Uses 5 HR zones based on % of Max HR.

Available Plans

Base Building 60mpw (10 weeks)Live

Progressive aerobic base with LT introduction

22/66 Ultra Race Plan (Saddles 50)Live

22-week Pfitz 18/66 adapted for 50mi ultra with trail vert

Base Building 30-90mpw (scalable)Planned

Formula-based scaling for any peak mileage

Base Building 6-16 weeks (variable)Planned

Flexible duration options

Marathon Race PlanPlanned

Half Marathon Race PlanPlanned

10K/5K Race PlanPlanned

Intensity Zones

Recovery: <76% HRGeneral Aerobic: 70-81% HREndurance: 74-84% HRLactate Threshold: 80-91% HRVO2max: 94-98% HR

SWAP Running

Ultra-Focused Training

RPE + Heart Rate

70%

Complete

From Jason Koop's ultra training philosophy. Emphasizes time-on-feet, vertical gain, M-effort blocks, and trail-specific adaptations. Hills as core component with progressive vert targets.

Available Plans

Base Building 12 weeks (Int/Adv)Live

Hills fast, strides, M-effort long runs, vert progression

50-Mile Ultra (12 weeks)In Progress

Race simulation, mountain running emphasis

100K UltraPlanned

100-Mile UltraPlanned

Intensity Zones

Hills Fast: 6×30s, 8×20s uphill powerHill Repeats: 8×90s mod/hardM-Effort: Marathon pace blocks in long runsProgressive vert: 500ft → 5,000ft/weekTrail-specific: Walk steep descents, hike uphills

Daniels

VDOT Pace-Based

Pace Zones (VDOT)

15%

Complete

Jack Daniels' Running Formula. Uses VDOT score to calculate precise training paces. Four-phase periodization: Foundation, Early Quality, Transition Quality, Final Quality.

Available Plans

Foundation PhasePlanned

2Q (Two Quality) Race PlanPlanned

Marathon PlanPlanned

Intensity Zones

E Pace: Easy/Long runsM Pace: Marathon effortT Pace: Threshold (cruise intervals)I Pace: Interval trainingR Pace: Repetitions (speed)

80/20 Polarized

Fitzgerald Method

Intensity Distribution

10%

Complete

Matt Fitzgerald's 80/20 approach. 80% of training at low intensity (Zones 1-2), 20% at moderate-to-high intensity (Zones 3-5). Maximizes aerobic development while preserving quality.

Available Plans

Base BuildingPlanned

Marathon PlanPlanned

Half Marathon PlanPlanned

Intensity Zones

Zone 1: Recovery (<77% HR)Zone 2: Low Aerobic (77-88% HR)Zone 3: High Aerobic (89-93% HR)Zone 4: Threshold (94-98% HR)Zone 5: VO2max (99-105% HR)

Intervals.icu Integration

Workout syntax for building structured workouts that sync to Garmin and other devices.

100%

Complete

Workout Syntax

Duration

5m30s1h30m8mi5km

HR Intensity

Z1-Z5 HR70-81% HR80% LTHR

Repeats

8xIntervals 8xHills 6x

Sections

WarmupCooldownTempoStrides

Example: LT Run (7mi, 20min tempo)

Warmup
- 2mi 70-76% HR

Tempo 1x
- 20m 80-91% HR

Cooldown
- 2mi 70-76% HR

Activity Types: Run, TrailRun, Ride, Swim, Strength

Strength Training

Complementary strength protocols designed for runners.

100%

Complete

Runner Strength Protocol

Live

PT-recommended single-leg focused routine for runners. Addresses muscular imbalances, improves stability, builds power.

Exercises

3×12 Single Leg Squats (45lb)

3×8 Single Leg RDL (45lb)

3×12 Single Leg Calf Raises (45lb)

2×30s Monster Walks

2×30s Glute Stretches

System Architecture

How DreamLab structures and generates training plans.

1. Knowledge Base

Markdown documentation for each methodology, plan structure, and workout format. Source of truth for all training logic.

/knowledge/methodologies/*.md

2. Plan Engine

TypeScript modules that translate methodology documentation into structured workout data. Handles periodization, mileage scaling, and intensity mapping.

/src/lib/planEngine/*.ts

3. Intervals.icu Sync

API client for pushing workouts to Intervals.icu. Formats workouts with correct syntax for Garmin device sync. Supports upsert and replace modes.

/src/lib/intervals/client.ts

Coming Soon

Features in development and planned updates.

Parameterized Generators

Custom peak mileage (30-100mpw) and variable duration (6-16 weeks) for Pfitz Base Building. Formula-based scaling that maintains methodology principles.

Next Update

Athlete Profiles & Saved Plans

Save Max HR, LTHR, and Intervals.icu credentials. Store generated plans for later viewing, editing, and one-click sync.

Future Update