Your Ultimate Training and Coaching Platform for Endurance Sports
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Ever feel like your training plan is a bit of a mystery? Well, you're not alone. Most athletes know they’re pushing hard, sweating buckets and (hopefully) getting fitter — but what’s really happening in those sessions? At Vekta, we like to bring a little clarity to the chaos. That’s why we use training stimuli — a fancy term that actually means something quite simple: it’s the purpose behind each and every workout you do.
Think of training stimuli as the “why” behind the “ouch.” Knowing exactly what each session is targeting, whether it's endurance, power or just a bit of recovery, gives both athletes and coaches a clear understanding of what’s happening under the hood. You’ll feel less like you’re blindly following a plan and more like you’re purposefully progressing.
Imagine every training session has a unique personality. One day, you might be focusing on explosive sprints ; another, you’re in for a long, gruelling endurance ride. Each session has its own raison d’être, if you will — that’s what we call a training stimulus. It’s the physiological demand you’re putting on your body and the specific gains you’re hoping to achieve. Want a higher sprinting power? That’ll be your neuromuscular stimulus calling. Building up your endurance for those weekend rides? That’s your aerobic stimulus kicking in.
At Vekta, we don’t just toss these terms around to sound scientific. We actually analyse each session, identifying the most relevant stimulus based on the intensity, duration and the energy systems you’re engaging. It’s like having a personalised guide to what’s really going on in your training. And here’s the real kicker: this isn’t just for data nerds or coaches — it’s for everyone who wants to know why they’re putting themselves through it.
Alright, now we’re getting into the nitty-gritty. Here’s a look at each training stimulus Vekta can detect, what it does, and why it’s essential for maximising your performance. Each type is tailored to develop different aspects of your fitness, so let’s break it down.
Think of this as the “all-out” category. These explosive, short bursts help build peak power. You’re working on activating those fast-twitch muscle fibres, so when it’s time to really hit the gas — maybe for a sprint finish or a quick climb — you’ve got that pop in the legs. If you’re aiming to leave your friends eating dust on a café ride, this is where it starts. Example: 10-second hill sprints, going all-out and cruising back down. Perfect for building explosive speed.
Here, you’re pushing hard but hanging on for longer. These efforts dig deep into your anaerobic energy stores, pushing your body to keep producing power without oxygen — which, as you might imagine, hurts in the best way possible. Perfect for short but intense efforts, like powering up a steep hill or a tactical breakaway. Example: 30-second hill repeats at 150% of CP with a minute’s rest. Great for those short, intense bursts of speed.
Now we’re entering the big leagues. VO2 max sessions push your heart and lungs to their limit, enhancing your body’s oxygen-processing ability. These are the kind of intervals that leave you gasping for breath but are instrumental in building endurance at high intensities. Example: 5-minute intervals at 120% of CP with equal rest. Perfect for developing that deep aerobic power.
Threshold intervals are where you work just below your limit, sustaining high intensity over extended periods. This is what allows you to keep a strong, steady pace over long distances without blowing up. It’s about learning to live with discomfort — because that’s where the gains are. Example: 20-minute intervals at 95% of CP with short recovery. Builds resilience for those longer, hard efforts.
Aerobic sessions are the bread and butter of endurance training. These steady, lower-intensity efforts are where you build the foundation for your fitness. It’s all about clocking those miles and hours, working your aerobic system so it’s ready to support you in harder efforts. Example: A steady two-hour ride at 75% of CP. Builds up that long-term endurance without sapping your legs.
Recovery is more than just an excuse to ride easy. These sessions help with circulation, reducing soreness, and giving your muscles a chance to repair and get stronger. You’re letting your body recharge, so it’s ready for the next hard session. Example: A gentle 45-minute spin post-race at around 50% of CP. Light, easy, and all about recovery.
By training to clear lactate more effectively, you’re better prepared for efforts that keep piling on. This is essential for races and long, hard rides where fatigue builds up over time. Training here helps you sustain power even as your body accumulates lactic acid. Example: 1 minute on, 1 minute off at high intensity, repeated for multiple sets. Expect that burn — but you’ll thank yourself on race day.
Durability sessions are about training to stay strong, even when you’re tired. It’s that ability to dig in during the final stretch of a long ride or race. These sessions simulate those “tired legs” moments to make sure you can hold power, even when every fibre is begging for rest. Example: Extended rides with a hard push in the last hour. It’s about building the grit to perform when your tank’s almost empty.
Activation sessions get you in the zone. They’re low-stress but include bursts to wake up the muscles and mind. Think of it as getting the engine warmed up and ready for serious action. Example: A relaxed spin with short, high-intensity bursts. Ideal for the day before a race or key session.
This one’s all about going all out to get hard data. Testing helps you determine where you stand, allowing you to set zones and goals with accuracy. The results feed directly into your training plan, giving you a roadmap to improvement. Example: All-out efforts to determine CP, VO2 max, or power. Painful, but essential for precise training.
Racing is a test of all the training you’ve put in. This is where you apply all the skills, power, and endurance you’ve built — managing energy, handling attacks, and executing tactics. Nothing brings out your best like a bit of competition. Example: Any race day! Whether it’s a local crit or a massive stage race, this is where all your training comes together.
Alright, so now we know the “what” — but let’s talk about the “how.” Vekta doesn’t just classify your intervals manually; our AI takes care of everything automatically. Once your session is uploaded, Vekta looks at your intensity, duration and power output, assigning the most relevant stimulus so you know exactly what you’ve trained for.
Got a mix of sprints and endurance in one session? No problem. Vekta can detect which training stimulus dominated, giving you an accurate view of how each workout contributes to your long-term progress. It’s like having a data-driven training coach who’s always on the ball, making sure your sessions are precisely in line with your goals.
Understanding training stimuli isn’t just for the pros; it’s a vital part of anyone’s performance journey. When you know what each session is doing, you’re in control of your progress. Here’s why paying attention to your training stimuli can give you the upper hand:
Training stimuli aren’t just labels; they’re powerful indicators of how your body’s adapting to each session. When you know which stimulus you’re targeting, you can better match your workouts to your goals, manage fatigue, and see clear progress. By working with Vekta’s precise detection, you can optimise your training load, target specific adaptations, and fine-tune every ride to get closer to peak performance.
So, ready to work smarter with each pedal stroke? Head over to our How it Works page and get ready to take control of your progress.
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