BET Protocol Generator
Train your brain, lower your RPE. Personalized Brain Endurance Training protocol — science-backed, terrain-tested.
Your profile
Total training time per week, all disciplines.
Your protocol
BPC ALGORITHMGenerate my protocol
6-week progression
Sample week
Placement optimal : BET 0-15 min avant les séances d'endurance (Z1-Z2). Jamais avant les séances de qualité. Sample week simplifiée — adapte à ton planning réel.
Recommended apps
How to use this protocol
- Just before your base endurance sessions (Z1-Z2), within the preceding 0-15 min (ideal: on trainer or during warm-up).
- Never before quality sessions (intervals, threshold) — you risk underperformance.
- Never on rest days — BET must accompany physical effort.
- During recovery/deload weeks: reduce to 1×/week, duration -50%.
- Stop BET 5-7 days before your target race.
Why BET works
Brain Endurance Training induces controlled mental fatigue through cognitive tasks (Stroop, Go/No-Go, N-Back). Cognitive fatigue is domain-general: regardless of the task chosen, the goal is to overload the anterior cingulate cortex. The proposed rotation serves to break monotony, not to target a specific discipline. By training under cognitive load, your brain learns to:
- Reduce RPE (perceived exertion) at a given intensity
- Maintain focus longer during racing
- Resist mental fatigue that causes quitting
Studies: +4 to 17% time to exhaustion, +4-5.5% power in time trials (Van Cutsem et al. 2017, Martin et al. 2016).
Note on session duration
Advanced protocols go up to 40-45 min of cognitive tasks. In practice, compliance collapses beyond 20-30 min even among pros — that's normal, these tasks are genuine mental torture.
- If a 40+ min session becomes unbearable: split into 2 × 20 min blocks spread throughout the day
- Alternative: switch to concurrent BET (cognitive task during the first 20-30 min of a Z2 session on the trainer)
- Consistency matters more than duration — 20 min × 4 sessions beats 45 min × 1 session abandoned halfway
Signs of mental overload
Reduce or stop BET if you notice:
- Unusual irritability or sleep difficulties
- Abnormally high RPE on easy sessions
- Difficulty concentrating outside training
- Declining scores on cognitive tasks