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38 podiums: what the numbers say about training here
By Lena Vos, head coach
Every monthly simulation is timed, and we have kept the splits since the gym opened. Three years in, the data set is big enough to say something useful.
Consistency beats volume
Athletes who trained three times a week for a year improved more than athletes who trained five times a week for four months and then stopped.
The run is where races are won
Station times cluster tightly. Run splits do not. The difference between a mid-pack finish and a podium was almost entirely running.
Simulations predict race day
Simulation times landed within three minutes of the real race for four out of five athletes, which is why we ask everyone to do one.
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