Quick Start Guide
Get started with NSM training in 5 simple steps.
Enter Your Fitness Level
Enter a recent 5K time to calculate your VDOT for pace-based training, or enter your Critical Power if you train with a Stryd power meter.
Tips:
- •Pace-based: Enter a recent 5K time to get your VDOT
- •Power-based: Enter your Critical Power from Stryd
- •Either method works - choose what suits your training style
Build Your Plan
Auto-generate a complete training block, or manually build your own plan by adding workouts from the library to your calendar.
Tips:
- •Auto-generate: Choose days, volume, and let SubThreshold create your plan
- •Manual: Add workouts from the library directly to your calendar
- •Mix both: Generate a base plan and customize with library workouts
Review Your Calendar
Your plan is now on your calendar. Each week includes 3 sub-threshold workouts, easy runs, and a long run. Check your compliance (aim for 20-25% sub-threshold work).
Tips:
- •Green compliance indicator = perfect NSM ratio
- •Drag and drop workouts to reschedule
- •Click any workout to see details
(Optional) Connect Intervals.icu
Push your workouts to Intervals.icu for easy tracking. Go to Settings and Intervals.icu Integration to connect.
Tips:
- •Free Intervals.icu account required
- •Workouts sync to your Intervals.icu calendar
- •Connect your Intervals.icu account to your chosen platform(Garmin, Coros etc) to execute the actual runs
- •Track completed workouts in Intervals.icu, not SubThreshold
Start Training!
Follow your plan consistently. After each block, review and generate your next block with increased volume if training load has stabilized
Tips:
- •Easy runs: prescribed pace/power is a MAX, not a target
- •Sub-threshold intervals: hit the target pace/power
- •Review after each block and increase volume gradually when training load has stabilized
Need Help?
Check our comprehensive FAQ for answers to common questions about NSM training and using SubThreshold.
Browse FAQ