5 km · 10 km
Half marathon
Develop speed, your second threshold (LT2), running economy and your ability to sustain intensity. Progress at a rate that fits your fitness and recovery.
Race pace · LT2 · Running economy
Running coaching · Karoly Spy × Steven Galibert
From the marathon
to 100 km,and beyond to ultramarathons.
Training built around your physiology, goals and life. On the road and on the trails, we combine coaching with nutrition periodisation to improve your durability and push back the point at which fatigue limits your pace.
We also help you perform at your best over 5K, 10K and half marathon distances.
Physiology · Durability · Nutrition periodisation
2 coachesComplementary expertise
Road and trailPreparation tailored to your race
Your profileWhere training begins
Three running challenges
Your distance.
Your ambition. Your preparation.
Whether you want a faster time, a new distance or a stronger finish, each goal calls for a specific plan. We adapt training to your experience, schedule and race demands.
5 km · 10 km
Marathon
100 km
The aim: improve durability. Over the marathon and 100K, the challenge is to sustain your pace for longer. We prepare you to limit the deterioration of key physiological markers as fatigue builds, so you can delay the onset of fatigue and hold your pace for longer.
Durability · Pace · Fuelling strategy
Trail
Ultra-trail
Prepare for the terrain: elevation gain, climbs, descents and time on your feet. Build muscular endurance and a race strategy suited to the course.
Terrain · Pacing · Endurance
Every distance is a valid goal in its own right. You do not need to move up to the marathon, 100K or ultra distances.
The experience behind the project
Athletes. Performances.
A selection of athletes coached by Karoly, whose performances inform the project today.
Louis Richard · Marathon
A new road ambition
2h19
In his first standalone marathon.
Training target: 2:11.
A future target, separate from the result already achieved.
Steven Galibert · 100K
Experience at world level
6h25’30’’
6th overall · 2nd French runner · Team bronze
A personal best by 4:08. His preparation and racing experience are at the heart of the project.
| Athlete | Time | Marathon |
|---|---|---|
| Louis Richard | 2h19 | First standalone marathon |
| Robin Lemercier | 2h23 | Valencia · 2024 |
| Steven Galibert | 2h25 | Barcelona |
| Florent Pierrat | 2h29 | Metz · 2025 |
| Boris Chenal | 2h35 | La Rochelle · 2024 |
| Olivier Gérard | 2h36 | Valencia · 2024 |
| Édouard Tiret | 2h36 | Valencia · 2022 |
| Charles Segard | 2h36 | La Rochelle · 2017 |
| Dominique Marradi (women) | 2h50 | La Rochelle · 2001 |
Ultra-trail
Édouard Tiret · Maxi-Race 2024
7th in 10:00:59 · 5,300 m elevation gain
Specific preparation for a long mountain race.
Also on the trails
Adrien Patras · Trail des Hauts-Forts 2026
6th over 52 km · 3,850 m elevation gain
An example of preparing for the demands of mountain trail running.
Meet the founders
Karoly Spy × Steven Galibert
Two coaches, one philosophy: understand each athlete, interpret data in the context of lived experience, and build training around the individual.
Karoly Spy
Coach · Physiology and performance analysis
Over 20 years of experience in endurance coaching, combining physiological testing, individualised planning and analysis of each athlete’s response to training load.
Individual measurement of exogenous carbohydrate oxidation to help shape your fuelling strategy.
Experience coaching road, trail and long-distance endurance athletes, including marathon runners since 2001 and high-level competitors.
Talk to Karoly ↗
Steven Galibert
Coach and international athlete · Marathon and 100K
A coach and high-level runner, Steven brings first-hand experience of preparing and competing: pacing, fatigue and the unexpected challenges of race day.
6th at the 100K World Championships in 6:25:30 and a team bronze medallist with France.
Talk to Steven ↗Discover our approach to training
Our approach
Perform.
And keep performing.
Speed, thresholds and running economy shape your potential. Durability describes how well you preserve that potential as fatigue builds. We train these qualities in line with your race demands.
- 01 — Understand your profile
Your goals, history, constraints and relevant tests help us define training intensities, strengths and areas to develop.
- 02 — Build your training
Progressive, race-specific training adjusted to your individual response, with nutrition periodisation tailored to each session. Training volume reflects the demands of your target race.
- 03 — Monitor and adapt
We combine pace, heart rate (HR) and rating of perceived exertion (RPE) to evaluate each session and adjust training. We monitor adaptation, durability, and the relationship between internal and external load.
- 04 — Prepare for race day
Refine pacing, fuelling and terrain-specific preparation for expected conditions. When useful, we can assess durability and your fuelling profile in more depth.
Your coaching
Two plans.
One standard of care.
Coaching with Karoly or Steven, built around your profile, availability and goals. From 5K to ultramarathons, with particular expertise from the marathon to 100K.
Tailored training
Performance
130 €/ month
Individualised coaching to improve performance and durability.
- A weekly training plan tailored to your availability.
- Sessions tailored to your training intensities and goals.
- Analysis of key sessions with our app.
- Monitoring of your sensations and readiness to adjust training.
- Direct communication with your coach.
- Nutrition periodisation and fuelling strategy for training and racing.
HRV + strength training
Optimised
160 €/ month
Everything in Performance, with HRV monitoring and tailored strength training.
Everything in Performance, plus:
- Heart-rate variability (HRV) monitoring. We interpret trends alongside your sensations and training load.
- Personalised strength training. Integrated into your plan according to your sport, needs and available equipment.
HRV monitoring relies on data shared by the athlete from a compatible device.
Ask about this plan ↗Both plans are available across levels and distances. We help you choose the coaching that fits your goals.
Physiological testing
Measure your profile.
Understand your durability.
Four assessments to individualise training intensities, observe physiological changes under fatigue and build your fuelling strategy.
Lactate thresholds
LT1 and LT2
From 150 €
Identify both thresholds using blood lactate samples during an incremental exercise test.
Establish intensity markers linked to pace and heart rate.
Ventilatory thresholds
VT1 and VT2
From 150 €
Identify your ventilatory thresholds using the PAIRFS ZoneX mask 🇫🇷, using respiratory measurements taken during exercise.
Individualise training zones using your ventilatory response.
Measure
durability
240 €
Compare ventilatory thresholds when fresh and again under fatigue after a standardised effort tailored to your goal.
WHEN FRESHVT1 and VT2↔UNDER FATIGUEVT1 and VT2
Observe how physiological markers change to guide training aimed at delaying fatigue.
Oxidation of
exogenous carbohydrate
799 €
Measure oxidation of ingested carbohydrate during exercise using an isotope tracing protocol and expired-air samples.
Understand how ingested carbohydrate is used and refine your fuelling strategy.
See an example: Steven’s test
Case study · Steven Galibert
Measure oxidation. Tailor intake.
Steven’s ExoAnalytics test results. The measurements help build a specific strategy, which must then be assessed against race demands and gut tolerance.
87 g/hExogenous carbohydrate oxidation measured under the test conditions.
The report shows 72% oxidative efficiency. Using the displayed values, 87 ÷ 120 is approximately 73%. The difference between intake and oxidation does not directly measure an “unabsorbed” amount.
From the test report
An intake strategy that changes over time.
First 2 hours109 g/h
After 2 hours120 g/h
Intakes suggested in the supplied report, distinct from the measured oxidation rate. This individual example is not a prescription for all runners.
Inside a sample report
Measurements explained.
Training markers you can use.
These anonymised excerpts from a VT1–VT2 report show how we present, interpret and translate results into practical training markers.
Sample report screenshots are in French; the explanations below are in English.
Values shown are specific to this example. Report content depends on the test protocol; this example also includes muscle oxygenation (NIRS).
Where can you test?
Two testing locations.
South-eastCairanneVaucluse
South-westCastresTarn
We agree on the test and protocol according to your profile and goals. Results are interpreted to guide training.
Ask about testing ↗Our second signature
Training and nutrition.
One integrated plan.
We use nutrition periodisation: adjusting energy availability and intake to the purpose of each session, each athlete’s needs and the different phases of training.
Develop your ability to use different fuels.
Combine training and nutrition to develop the ability to use carbohydrate and fat according to exercise intensity and duration, while supporting session quality and recovery.
Target cellular signalling.
Carbohydrate availability can influence exercise-related cellular signalling pathways. We use this tool selectively according to the purpose of each session and your individual response.
Sustain performance over time.
Develop and test your race fuelling plan to support pace, train gut tolerance and reduce energy-related constraints that contribute to fatigue.
Improve durability. Delay the onset of fatigue.
From training to adaptation
Nutrition contributes to the training stimulus.
01Exercise and carbohydrate availability
The training stimulus depends on both the session and its nutritional context.
02Cellular signalling
Including AMPK and p38 MAPK pathways involved in regulating adaptation.
03Oxidative adaptations
Mechanisms involving PGC-1α and mitochondrial biogenesis.
Simplified educational diagram: these interactions depend on intensity, training status and energy availability. Changing a cellular signal alone does not guarantee improved performance. Research reference ↗
Our own analysis app
Data.
Insight.
Conversation.
We developed our own analysis app to put training data to work for our coaching philosophy.
Understand your response to training.
A session makes sense in the context of the wider training plan. Our app brings together pace, heart rate and perceived exertion to support analysis and dialogue with the athlete.
- Pace · HR · RPEBring data together to understand your response to each session.
- Adaptation and durabilityMonitor adaptation to training and your ability to sustain performance.
- Internal and external loadConnect the work completed with your physiological response, interpreted by your coach.
Technology supports the athlete–coach relationship.
Explore our app
Screenshots show the current French-language interface; the analysis is explained below in English.
One session, several perspectives
20 × 500 m at LT2: analysis in practice.
Actual screenshots from our app: monitor the consistency of intervals, observe heart-rate response and examine the relationship between pace and heart rate.
20 × 500 mIntervals analysed3’09’’/kmAverage interval pace164 bpmAverage interval HR
Select a screenshot to enlarge it. These data come from one athlete; paces and physiological markers are individual.
From training to racing
Louis Richard · Valencia Marathon 2025
His first standalone marathon, completed in 2:19. The analysis shows how the pace–heart-rate relationship changed through the race: an example of durability at marathon pace.
3’16’’ → 3’19’’/kmPace: first → second half171 → 175 bpmHR: first → second half≈ 4 %Decoupling between halves
The approximately 4% decoupling compares the two halves in the first screenshot. The overall summary shows another decoupling indicator (+0.8%); these are different calculations.
Monitoring over time
HRV: put each session in the context of your current state.
Combine HRV trends, resting heart rate and athlete-reported context to guide conversations and training adjustments.
LnRMSSD · 7 daysLook beyond a single measurementIndividual reference rangeCompare the mean with the SWC bandResting HR and athlete feedbackAdd context to the data
These measures are interpreted together in the context of the athlete and training load. One reading alone does not determine a session.
Build and adjust training
Internal and external load: connect training with its impact.
Volume is only part of the picture. Our app compares duration, distance and intensity with perceived effort and heart-rate response to inform training adjustments.
External loadDuration · Distance · IntensityInternal loadPerceived effort · Heart-rate responseProgressSummaries · Trends · Durability
Explore volume, training load and the app summary
An example from Steven Galibert. This summary combines activities from several sports; distance totals include more than running. Indicators and flags require individual context.
Training insights
Where practice meets science.
Explore physiology, durability and running training through these articles, from road to trail. Read the full articles in English on Substack.
100K · Race analysis100K World Championships analysis
Read on Substack ↗
100K · Part 1100km race preparation: a complete guide — part 1
Read on Substack ↗
100K · Part 2100km race preparation: leaving nothing to chance — part 2
Read on Substack ↗
100K · Part 3100km race preparation: leaving nothing to chance — part 3
Read on Substack ↗
Marathon · DurabilityPhysiological durability: a key concept for optimizing marathon training
Read on Substack ↗
Durability · TrainingTraining Durability: Science to Practice
Read on Substack ↗Your questions
Coaching built around your goals.
Do I need to be a fast runner?
We work with runners who want structured, individual coaching. Your current level is the starting point for your plan.
Is coaching limited to the marathon and 100K?
No. These are our specialist distances, but we coach 5K, 10K, half marathon, marathon, 100K, trail and ultramarathon runners. Your own goal drives the plan.
Who will coach me?
We discuss the coaching arrangement and each coach’s role during our first conversation, based on your goals and our availability.
How do you use your app?
Our app supports coaching analysis. Conversations, your sensations and individual context remain essential to interpret the data.
How does nutrition fit into coaching?
We align nutrition with session goals and phases of preparation. This periodisation aims to develop metabolic flexibility and training adaptations while supporting recovery. We test the race fuelling strategy ahead of time and adjust it to your energy profile and gut tolerance.
Is testing mandatory?
Testing depends on your needs and circumstances. We discuss relevant tests and practical details before you start. Testing is available in Cairanne (Vaucluse) and Castres. Explore the four assessments.
How do we individualise your fuelling strategy?
Measure to individualise
Build a fuelling strategy around your profile.
Individual measurement of exogenous carbohydrate oxidation can help guide and test your intake during racing, alongside gut tolerance, sensations and race demands.
Your next start line
What’s your goal?
A 5K, a marathon, your first 100K or an ultramarathon. Tell us about your background, target race and availability to start a conversation.