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Training Tips

How to Understand Training Readiness for Successful Endurance Training

Understanding your fatigue tolerance while monitoring and gauging training readiness is crucial to successful endurance training. For athletes, it’s essential to know when their body is primed for high-intensity efforts and when more recovery is needed. One of the most effective ways to assess training readiness is by tracking key physiological markers and subjective measures of fatigue and recovery.

Monitoring Training Readiness

Heart Rate Variability (HRV) is one of the most reliable metrics for monitoring training readiness. HRV measures the variation in time between heartbeats, reflecting the balance between the sympathetic and parasympathetic branches of the autonomic nervous system. A consistently high HRV usually indicates a well-recovered athlete who is ready for a challenging workout, while a low HRV suggests that the body is still under stress and may need more recovery time.

In addition to HRV, monitoring resting heart rate, sleep quality, and subjective feelings of fatigue or readiness can offer valuable insights. If resting heart rate is elevated over several days, or if the athlete feels mentally fatigued or sore, it may be a sign that the body needs more rest. Regularly tracking these indicators allows athletes to adjust their training based on how well their body is recovering.

Measuring Fatigue Tolerance

Fatigue tolerance refers to an athlete’s ability to sustain and recover from high training loads without negative impacts on performance. Athletes with a high tolerance to fatigue can handle more frequent or intense workouts, whereas those with a low tolerance may need longer recovery periods between hard efforts.

There are several ways to assess fatigue tolerance. HRV, once again, serves as a reliable measure. An athlete with a high tolerance to fatigue will likely see smaller fluctuations in HRV after intense workouts, indicating faster recovery. In contrast, an athlete with a low tolerance might see significant drops in HRV, requiring extended recovery times.

Another way to gauge fatigue tolerance is through performance metrics. Athletes who can consistently perform well in training without a decline in pace or power likely have a higher tolerance to fatigue. On the other hand, an athlete who struggles to maintain performance during consecutive hard sessions may have a lower tolerance.

Impact on Training Ramp-Up

An athlete’s fatigue tolerance directly impacts their ability to ramp up training loads. Those with a high tolerance can increase training volume or intensity more rapidly without risking overtraining. However, athletes with a lower tolerance must be more cautious when increasing training load to avoid fatigue and injury.

Periodizing training, or cycling through phases of high and low intensity, is crucial for all athletes but especially for those with a lower tolerance to fatigue. Proper periodization allows for strategic rest and recovery phases, ensuring the athlete peaks at the right time for important races or competitions.

Humango AI: A Tool for Optimizing Training Readiness and Fatigue Tolerance

As an AI-driven training platform, Humango offers significant benefits for athletes looking to optimize training readiness and manage fatigue tolerance. The platform uses data like HRV, sleep, and performance metrics to assess an athlete’s readiness to train. Humango’s AI can dynamically adjust an athlete’s training plan based on real-time feedback, ensuring that workloads are increased only when the body is ready.

One of the platform’s key features is its ability to help users determine their fatigue tolerance by analyzing patterns in recovery, performance, and physiological data. Athletes can adjust their fatigue tolerance settings within the platform, allowing Humango to control the rate at which training load is increased. This is especially useful for athletes with low fatigue tolerance, as it ensures that the AI modifies the plan to prioritize recovery when needed.

Humango also helps periodize training effectively, preparing athletes for their primary “A” goals. The AI ensures that training ramps up gradually, with well-timed recovery phases built in, so that athletes can peak for their key events. By leveraging Humango’s AI capabilities, athletes can be confident that their training load is being managed intelligently and safely, leading to optimal performance while minimizing the risk of overtraining.

In summary, understanding training readiness and fatigue tolerance is essential for endurance athletes. Tools like HRV and AI platforms like Humango provide valuable insights and adjustments that help optimize training, ensuring that athletes progress at a rate that suits their individual recovery needs and competitive goals.


Lance Watson is a world-renowned triathlon coach with over 30 years of experience, having guided athletes to Olympic Gold, Long Distance Triathlon victories, and World Championship titles. Watson is a holistic coach with a passion for training technology who guides both novice and professional athletes. Lance is the founder of LifeSport Coaching and is a coaching advisor with Humango, leveraging AI to enhance athlete training and performance.

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Training

My Triathlon Journey: From Failure to Success

Credit: Gregor Runge

Triathlon training (and racing) can be intimidating for many of us. You have to be pretty decent at three different sports: Swimming, cycling, and running—and that takes up a lot of free time. And where do you start when you’re just beginning your triathlon journey?

Luckily, one of our awesome ambassadors, Gregor Runge, documented his first triathlon race and shared his experience with us.

Through Gregor’s story, we can learn that you can do whatever you set your mind to. Just take it one step at a time.

My First Sprint Triathlon Registration

About 10 years ago, I had already signed up for a sprint triathlon, but as race day approached, I got cold feet—especially swimming in the Alster River. Back then, I was well-trained in running and, as a daily bike commuter, I felt comfortable on the bike. But swimming was a major hurdle for me, and I ended up neglecting it. 

A Fresh Start, A New Approach

I tend to look for the easiest and quickest route, often making big plans, but lacking the discipline to follow through. During the pandemic, I rediscovered running and competed in various races over the past three years. This time, I approached training differently. 

A big part of my newfound discipline is thanks to the Humango training app. Traditional, linear training plans often left me feeling demotivated, especially when I had to take a break due to illness and then jump back into a rigid plan. But Humango adjusts dynamically, tailoring the plan to my current fitness based on my vital stats. Everything syncs automatically with Garmin Connect, so all I have to do is check what workout is scheduled, get dressed, and start. I love it!

Preparing for the Triathlon

This year, I already had a solid fitness base. Thanks to my bikepacking trips (150-210 km / 93-130 miles over several days), I felt confident on the bike. But swimming still remained a challenge.

The idea that I couldn’t swim 2 km (1.24 miles) continuously felt absurd.

Luckily, thanks to Urban Sports, I had access to all the pools in Hamburg, so I just had to show up and complete my Humango sessions. The clear instructions, like when to use a pull buoy, fins, board, etc. helped a lot and I felt like I was doing something right rather than just being in the water.

Mastering the Three Disciplines

With a strong cycling and running base, and my time in the pool, I eventually got all three disciplines under control—though not perfectly. I was still a beginner at swimming, but I was able to move forward without panicking while doing the front crawl. 

After completing my first marathon, I signed up for a triathlon, using it as a test run for the Olympic distance in 2025.

The Final Weeks Before the Triathlon

After the marathon, I had six weeks to prepare for the triathlon, though I spent one of those weeks on a 900 km (559 miles) bike tour from Hamburg to Munich (the video will be up on my YouTube channel soon!). This left me with only four weeks of real training, one of which I spent on vacation.

Nevertheless, Humango helped me optimize my preparation, and by race day, I was in peak condition.

As the event approached, I found myself getting caught up in researching everything—transition zones, how to keep track of laps on the bike, and the importance of nutrition for a sprint distance. I overthought everything, typical for me.

Credit: Gregor Runge

Race Day Happened In A Flash

Race day arrived, and everything happened quickly: picking up my timing chip, putting on my trisuit, warming up in the water—and then suddenly, I heard the countdown. I had planned to make a YouTube video about my first triathlon and had put a lot of thought into a realistic target time.

My personal goal for the 500m swim was under 20 minutes, but Humango estimated 15:37. I finished the swim in 13:20—two minutes faster than I had expected. That gave me a big push! The first transition went well at 2:19, just 19 seconds slower than my and Humango’s estimate.

Next was the bike. My goal was under 40 minutes, and Humango predicted 34:22. I completed the 20 km (12.43 miles) ride in 34:46, and the second transition took 2:13, including a quick, unplanned drink break.

Finally, my strongest discipline: running. I aimed to finish the 5 km (3.1 miles) in 22 minutes, while Humango set a target of 24 minutes, maybe Humango already knows me better than myself. I crossed the finish line in 24:26—just 2 seconds off Humango’s prediction. Crazy!

Final Thoughts and Looking Ahead

When I crossed the finish line, adrenaline was pumping. I’m normally a reserved person, but I was grinning from ear to ear, talking at double my usual speed in my video.

My conclusion: the Olympic distance is definitely happening next year—my ambition has been ignited! With Humango by my side, I’ll keep pushing my body to its limits. The app makes training so easy that it fits perfectly into my everyday life. And I’m excited about how far I can push my body.

If you’ve made it this far and are considering doing a triathlon, I say go for it! Look at what’s feasible for your schedule and remove any obstacles. For me, the weather in Hamburg was always my excuse. My first step was buying proper rain gear and adopting the mindset, “Every step counts.” Get out there, and I promise you’ll love it!

Categories
Stories

Welcoming Daniela Ryf, One of the Top Triathletes, to the Humango Family

I’m thrilled to announce a partnership that marks a significant milestone for Humango. We are proud to welcome Daniela Ryf, a name synonymous with excellence in the world of triathlon, to the Humango family.

As Daniela embarks on her next chapter after a truly illustrious career we are delighted to work with her to build upon our shared values and visions. This partnership is not just about enhancing our brand; it’s about inspiring and empowering athletes around the globe to train smarter, perform better and live healthfully.

—Eric Abecassis

photo: Rami Rivaso

The Significance of This Partnership

Daniela’s Legacy

Daniela Ryf’s triathlon journey is truly legendary. Daniela set the gold standard with four Ironman World Championship titles and five Ironman 70.3 World Championships. Her dedication, discipline, and relentless pursuit of greatness have inspired countless professionals, athletes, and audiences worldwide. Now, as she transitions from competing to mentoring, her focus shifts to empowering the next generation of athletes.

Shared Vision

At Humango, we believe in pushing boundaries of possibility, much like Daniela has done throughout her career. Our mission is to empower athletes at all levels with the tools and insights they need to achieve their personal best today, tomorrow, and into the future. Daniela’s philosophy of continuous improvement, resilience, and innovation aligns perfectly with ours. Together, we aim to create an environment where athletes can thrive, not just in competition but in every aspect of their lives.

photo: Rami Rivaso

What This Partnership Means for Humango

Daniela’s partnership with Humango brings an unparalleled level of credibility, inspiration, and mentorship to our movement.

Exclusively in Humango, athletes everywhere will get guidance and training insights from the Champion of all Champions.

In Daniela Ryf’s Training Club, you’ll find new training programs and special features co-designed with Daniela to support our community in athletic development and performance optimization. From exclusive training content to live sessions and career insights, to so much more.

Daniela changed the game in women’s triathlon. Now, you can be a part of that.

Reflecting on Our Progress

Over the past year, Humango has made leaps and bounds (and strokes?!)

We’ve expanded our user base exponentially, supporting athletes on 6 continents.  We’ve improved the user experience, making it more efficient to connect wearables, track progress, and reach goals. We added a race planner and race predictor and improved our community and group functions. To bring the best-in-class training and racing resources to athletes, we partnered with the Challenge Race Series, IndieVelo, Wahoo SYSTM, and INSCYD testing.

Our commitment to innovation and excellence has never been stronger, and Daniela’s involvement with us marks the next step in this evolution. Over the next few months, we will be releasing even more features and improvements. It’s going to be a BIG year. 

Looking Forward

The future of Humango is shining bright, and Daniela is an integral part of that vision. Together, we plan to launch initiatives that will not only support elite athletes but also engage recreational athletes, triathletes, cyclists, runners, and fitness enthusiasts. Our goal is to make top-tier training and insights accessible to everyone, so athletes everywhere can achieve their personal goals.

photo: Rami Rivaso

A Message from Daniela Ryf

I’m excited to partner with Humango as I step into this new phase of my life. Throughout my career, I’ve always looked for ways to push my limits and achieve more, and I see the same drive in Humango. I’m looking forward to sharing my experiences, helping athletes around the world, and contributing to a community that’s as passionate about sport as I am.

We couldn’t be more excited about what the future holds with Daniela on board. This partnership is a testament to our commitment to excellence and our dedication to providing the best resources for athletes of all levels. 

Stay tuned for more updates and join us on this exciting journey by becoming a part of the Humango community.

Join us today and be among the first to experience the new offerings and insights from Daniela Ryf. Whether you’re an aspiring triathlete or just looking to improve your fitness, there’s something here for you.

Sign up now and start your journey with Humango and Daniela Ryf!