Runner · Masters (age 46) · Threshold rebuild
Threshold: 3:57/km (from 4:31)
The goal
Return to sub-4:00/km threshold pace after two soft-tissue injuries in 14 months.
What we changed
Raised Body Battery quality-session threshold to 65 (not 55). Rebuilt at 88% Zone 1–2. Quality sessions spaced 72h apart. Added 2× structured strength per week. GCT asymmetry monitored — two compensatory patterns corrected in weeks 3–5.
The outcome
Achieved 3:57/km threshold by week 11. First injury-free threshold block in two years. HRV baseline stabilised 12ms above entry point.
Before → After
| Threshold pace | 4:31/km | → 3:57/km |
| HRV 7-day avg | 41 ms | → 53 ms |
| Injury-free weeks | 0 (prior 12wk) | → 12/12 |
Athlete identifier anonymised — full session-by-session data available to subscribers in the coach review portal.
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