🏃SportsHub ✦ phyrenix.com
18 free tools · no sign-up
✦ 18 SPORTS TOOLS · FREE INSTANT ANSWERS

Sports answers that make training make sense.

Weekly volume builders that respect the 10% rule, 5k-to-marathon equivalent pace maths, honest load and rest-day checks, season countdowns, team budgets, shoe-replacement timing and plain-spoken training guides — type your sports question and get a straight answer in seconds, with real numbers you can plan a week around. The full detailed report costs less than a coffee: $2.95.

18 toolsFree instant local answers ≈ one coffee ($2.95) for the full reportNo sign-up · No spam · Educational

← Back to all tools

Weekly Training Volume Builder: The 10% Rule for Run, Bike & Swim

A training diary and stopwatch on a dark wooden bench at dawn, a runner's shoes laced beside it, cool charcoal light with a lime-green glow from the track lights beyond — sports training planning guide

Most training plans fail in the first big jump: motivation says double the mileage, and the body sends the bill a fortnight later. This builder plans the jump instead — it takes your honest current weekly volume and the weeks you have before your goal, then lays out a week-by-week ramp that respects the classic 10% rule: three weeks of steady 10% increases followed by a cutback week at roughly 70% of the peak, repeated until race day. It works in any unit you like — miles, kilometres or hours — as long as you stay consistent. You get every week's target, the peak week, the built-in cutbacks and a plain verdict on the rhythm, so the plan fits your life rather than the other way round.

⚡ Free instant check

Build a week-by-week training plan for running, biking or swimming that respects the 10% rule — three weeks of steady 10% increases followed by a cutback week, so your volume climbs without climbing over a cliff.

Choose your sport and enter your honest current weekly volume — miles, kilometres or hours all work, as long as you stay in the same unit for the whole plan.

❓ Weekly Training Volume Builder: The 10% Rule — FAQ

Is the 10% rule really a rule?

It is a guideline, not a law — but it is a good one. Increasing total weekly volume by more than about 10% is where joints, tendons and the immune system start complaining. The builder applies it honestly, including the cutback weeks that real plans use to consolidate progress.

Which unit should I enter my volume in?

Any unit you actually train in — miles, kilometres or hours — as long as you use the same unit every week and count all training of that type, not just your main sessions. The percentage maths works identically in any consistent unit.

What if life interrupts the plan?

Resume at the volume you actually completed, not the volume the plan imagined — that is the honest version of the 10% rule. After any big interruption such as illness or a month off, restart well below where you stopped and rebuild from there.

More plan your training tools

Race Time Predictor: Equivalent 5k, 10k, Half & MarathonfreeTraining Load Score: Acute-to-Chronic Ratio CheckfreeSeason Planning Calendar: Race Countdown & TaperfreeRest Day Planner: Honest Recovery MathsfreeStrength Sessions per Week: How Many You Really Needfree

🏃 All sports tools

Every tool answers instantly from our own knowledge and calculators — no AI wait, no account. Honest maths and plain guidance, always educational and never medical: training is a long game of consistent, sensible weeks, and these tools exist to keep your plan realistic and your body in one piece — not to sell you a miracle programme. Results are estimates and reflections, not diagnoses or prescriptions, and nothing you type is stored. Want the deeper, personalised version? Each has a $2.95 full report.

🗓️ Plan Your Training
Weekly Training Volume Builder: The 10% RulefreeRace Time Predictor: Equivalent 5k, 10k, Half & MarathonfreeTraining Load Score: Acute-to-Chronic Ratio CheckfreeSeason Planning Calendar: Race Countdown & TaperfreeRest Day Planner: Honest Recovery MathsfreeStrength Sessions per Week: How Many You Really Needfree
🏁 Train & Compete
Race Day Pacing Guide: Start Slow, Finish StrongfreeDeliberate Practice Minutes CalculatorfreeTeam & Club Budget Builder: Fair Fees per MemberfreeTravel-to-Games Cost Calculator: Full SeasonfreeCoach vs Self-Coaching: The Honest DecisionfreeSports Watch & Tech Decision: What Actually Helpsfree
💧 Recover & Fuel
Running Shoe Replacement Timing: Mileage CheckfreeInjury Return Timeline: Build Back Without Re-injuryfreeStretching Basics: When and How It HelpsfreeTraining Nutrition Basics: Fuel the Work You DofreeHydration for Exercise: Plain Fluid GuidancefreeMasters Training (40+): Train Hard, Recover Smarterfree
All toolsAboutContactPrivacyTermsphyrenix.comengineshelf.comWebPropertyXBespokesStock Analyzer ProClientTell
Educational information only — not medical, coaching, nutritional or physiotherapy advice, and never a guarantee of outcomes. Bodies, training ages and local costs vary widely: the tools give estimates and reflections, not prescriptions. If you are returning from injury, carrying a health condition or feeling something that is not right, talk to a qualified professional — they are always the right next step. Refunds honoured.
© 2026 Sports Hub · part of the phyrenix.com network · WebMCP manifest · tools.json