Periodized training, perfectly paced.
Kjor builds your training plan the way a real coach would — structured into proper phases that peak you for race day, with paces drawn from your own fitness tests and load managed to keep you healthy. For runners, cyclists, swimmers and triathletes.
5
training phases
3
goal races, prioritized
LT1 / LT2
based pacing
Wednesday
Today
Build · Wk 3
Acute : Chronic
1.18
Today's load
142
Sessions
2
Threshold swim
6 × 200m @ CSS · 20s rest
VO₂ intervals
5 × 4 min @ LT2 power
Easy transition run
Off the bike · aerobic
Built for every endurance sport
A real plan has a shape
Kjor doesn't hand you the same week on repeat. Your training flows through five phases that build you up and then sharpen you to a single point — race day.
Preparation
Base
Build
Peak
Taper
Preparation
Re-establish consistency and movement quality, and lock in baseline LT1/LT2 testing so every later pace is anchored to real data.
Base
Build aerobic capacity, durability and structural resilience. Volume leads; intensity stays controlled.
Build
Develop lactate threshold and VO₂max. Race-specific intensity is introduced in measured doses.
Peak
Sharpen with race simulations and rehearsals at goal pace. Highest specificity of the whole plan.
Taper
Shed accumulated fatigue while preserving fitness — volume drops, intensity is preserved, you arrive fresh.
Train in the right zone, every session
Fitness tests establish your aerobic (LT1) and threshold (LT2) anchors. From those, Kjor prescribes every workout in pace, power or heart rate — so easy days stay easy and hard days hit the intended physiology.
Max-HR estimate
Get going immediately with age-based zones, refined as you train.
30-minute test
A field test that reads your threshold heart rate from a sustained effort.
Critical power / speed
Sport-specific protocols — including CSS for swimming — for precise anchors.
Manual entry
Already know your LT1 and LT2? Enter them and Kjor builds around them.
Three-zone model. Z1 below LT1, Z2 between LT1 and LT2, Z3 above LT2 — the same framework Kjor uses to weight your training load so intensity is never guesswork.
Your run zones
From 30-min threshold test
Below LT1
LT1 → LT2
Above LT2
Plan a whole season, not one race
Set up to three races and rank them A, B and C. Kjor anchors the entire plan to your priority race, then slots smaller peaks and tapers around your secondary events.
Mar 8
Local 10K
Tune-up · short sharpen
May 17
Half Marathon
Mini peak + taper
Oct 12
Marathon — goal race
Full peak + taper · plan anchor
Backward planning
Phases are sized from your A-race date so the plan lands exactly on race day.
Priority-aware tapers
B and C races get proportionate sharpening without derailing the main goal.
Per-discipline goals
Set target times and splits — swim, bike and run — for each event.
A program built around you
You bring the goal and the schedule. Kjor handles the hard part — turning proven training science into a plan that fits your life and adapts as your fitness grows.
Tell us about you
Your goal races, current fitness, the sports you train and the days you can actually train. The plan starts from your life, not a template.
We build your program
Kjor maps a complete, periodized plan backward from race day — the right phases, in the right order, sized to the time you have.
Train with confidence
Every session arrives with a clear purpose and the exact paces to hit, while your training load is kept in a safe, productive range.
Always within your limits. Kjor ramps your training intelligently and schedules recovery so you keep building fitness — without tipping into overtraining or injury.
Coaching detail, without the coach's calendar
The depth of a personal coach, generated for you and adapting as your fitness changes.
Sport-specific workouts
Swims against CSS, rides in power or HR, runs in pace — every session prescribed in the units that matter for that discipline.
Scheduling around your life
Lock in rest days, long-session days and unavailable slots. Kjor fits training to your week, not the other way around.
Brick sessions for triathletes
Back-to-back bike-run workouts placed intelligently so you adapt to racing off the bike.
Injury-aware load
ACWR monitoring and conservative ramps for new sports keep progression sustainable.
Goal times & splits
Enter target finish times and per-discipline splits; your plan is built to deliver them.
Track as you go
Tick off completed sessions and watch your acute and chronic load respond in real time.
Good to know
It's the practice of structuring training into distinct phases — Preparation, Base, Build, Peak and Taper — each with a different physiological goal. Rather than repeating the same week, your training progressively builds general fitness, then sharpens it for race day. It's the foundation of how serious coaches plan.
No. Kjor offers several ways to establish your zones — from an age-based heart-rate estimate to a simple 30-minute field test or a critical power/speed protocol. If you already know your thresholds, you can enter them directly. A heart-rate monitor helps but isn't required to get started.
Running, cycling, swimming and gym/strength work — individually or combined for triathlon and Hyrox. Workouts are prescribed in the right metric for each: pace for running, power or heart rate for cycling, and critical swim speed for the pool.
You can set up to three races and rank them A, B and C. Kjor anchors your plan to the A-race and builds backward from its date, then fits proportionate peaks and tapers around your B and C races so you're sharp for the events that matter most.
Every plan tracks your acute-to-chronic workload ratio (ACWR) and ramps load within evidence-based limits. New sports are introduced conservatively, and recovery weeks are scheduled into each phase so progression stays sustainable.
Train with a plan that has a purpose
Phase-based periodization, accurate pacing and intelligent load management — for runners, cyclists, swimmers and triathletes chasing a real goal.