How to create your plan with DunMove
1. you provide some information
Competition date, desired weekly hours or training load, your time budget per day and - if you want - side competitions. This forms the basis for a plan tailored to you, with no guesswork and no empty standard forms.
2. we calculate your seasonal structure
Your plan is based on classic phase models (e.g. according to Coggan). Build-up, load and taper phases are planned automatically - as are regular recovery weeks and a recovery phase after your main competition. Everything is coordinated with your start and finish dates.
3. your training load is planned
We start realistically: with around 50% of your target training load. From there, we increase your load in a structured way - with targeted recovery. The goal is clear: on the day of the competition, your fitness level should be as high as possible with a positive (fatigue/refreshment) effect. To achieve this, we work backwards - from the finish back to the start.
4. the appropriate workouts are distributed automatically
Suitable forms of training are selected for each week, tailored to the phase, daily time budget and weekly goal. Long units are used for endurance, short days for intensity. No repetition of the same type on two days in a row. And: no minute is exceeded - your specified time limit per day is fixed.
5. the workouts come from our own database
The workouts come from a structured database with over 5000 units. Each of them is algorithmically created, typified (e.g. sweet spot, threshold, VO2max) and rated according to difficulty. The selection takes your progress into account: in the early phase you are guaranteed not to find any hard V2max bangers.
6. export, calendar and customization
Directly connected: DunMove synchronizes your plan seamlessly with Intervals.icu via OAuth. You also receive it as a calendar file (ICS) with all workouts, interval information and descriptions - for subscription (e.g. Intervals.icu, Google) or export as ZWO/ERG. You can move workouts around; if your schedule or language changes, you can recalculate the plan at any time - free of charge and without a subscription.