Thread by @SitkoSebastian

Most endurance athletes think progress = training harder.

Wrong.

Training doesn’t make you stronger.
Recovering from training does.

Let’s talk about when to increase your training load — and when doing more actually holds you back. 🧵

The biggest mistake amateur athletes make?

➡️ Increasing load before the body has adapted to the current one.

You don’t get faster by stacking fatigue.
You get faster by absorbing stress.

Before adding more volume or intensity, ask yourself:

👉 “Am I performing better with the same load?”

If not, more training is just… more tiredness. 😅

Here’s how to know if you’re actually adapting:

During your submaximal sessions (Z2–Z3)...

⚡ Is your heart rate and RPE lower for the same power?

That’s your body saying:

“I’ve adapted. You can push me a bit more.”

Example 👇

A few weeks ago: 200 W @ 140 bpm.

Now: 200 W @ 130 bpm, feeling easier.

That’s not luck — that’s your metabolism adapting.

Your body is becoming more efficient.

But don’t overreact to one good day.

You’re looking for trends, not snapshots.
2–3 weeks of consistent data > one random ride with tailwind.

And don’t forget your daily recovery signals:

📉 Resting HR stable or slightly lower = adaptation

📈 HRV high and steady = nervous system in balance
If HR ↑ and HRV ↓ → you’re not adapting, you’re accumulating fatigue.

📊 Quick checklist accurate for 9 out of 10 cases:

✅ HR ↓ & RPE ↓ at same power → increase load
⚠️ HR ↑ & RPE ↑ → hold or recover
🚨 Resting HR ↑ or HRV ↓ → you’re not recovered

Training more doesn’t guarantee improvement.

Adaptation does.

Your best training decision isn’t made on the bike —
it’s made by listening to your data and your body.