Feeling today?
Today's Readiness
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out of 100
Reading recovery signals…
Endurance Score
Last Night's Sleep
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sleep score
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This block
Today's Workout
Generated –
Today's Training
Generated –
Intensity: –
Recommendation: –
Target Effort: –
Engine
FTP
VO₂max
ACWR
· tap a chip for its trend & drivers
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8-Week Projection
Training Calendar
MTWTFSS
FTP/kg Simulator
Your FTP (watts) is held at your current synced number — losing body weight
doesn't mechanically change how many watts your legs produce, so this simulator doesn't invent a
change there. Drag Weight to see what that same FTP becomes in W/kg, and how that shifts your
rider-level assessment.
To raise FTP itself (more watts)
- Threshold/sweet-spot intervals (88–105% FTP) — the direct stimulus for raising threshold power
- VO2max intervals (105–120% FTP) to lift your aerobic ceiling, which pulls the sustainable threshold under it up too
- Consistent volume + progressive overload across a training block (see your 12-week plan), with enough easy Z2 to keep the hard days repeatable
- Recovery — adaptation happens between sessions, not during them
To raise FTP/kg (on top of the above)
- Everything above still applies — it grows the numerator
- Gradual fat loss (~0.5%/week) while fueling training properly. Losing weight fast or under-fueling risks losing the muscle that produces your watts — that drops FTP itself and can cancel out or reverse the W/kg gain
- Track W/kg as the goal, not weight alone — either side of the ratio moves it
Fitness & Form — 12 weeks
CTL fitness
ATL fatigue
TSB form
Load Calendar — daily training load
Each square is a day; darker = more load that day. Empty = rest day.
Monthly Load Balance
Weekly Volume
7-Day Training Plan
Generated –
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Loading your 7-day
plan...
Heart Rate Zones
bars show your avg time spent per ride · tap a zone for what it
trains
Power Zones
bars show your avg time spent per ride · tap a zone for what it
trains
AI Coaching Notes
Generated –
Focus Areas:
Notes
Analyzing…
Performance Summary
4-Week Volume
Recent rides · Strava + Garmin
Sleep — last 7 nights
Avg stage mix (7d) & 7d-vs-prior trend
Hypnogram — last night
Overnight HR — last night
HRV — 14 days
Body Battery — 14 days
Sleep Score — 14 days
Sleep Stages — 14 days
Resting HR & Stress — 14 days
Load → Next-Day HRV
Each dot is one day: training load (TSS) that day vs. the change in HRV the following night. Color = that day's form (TSB).
Load vs. Recovery
Bold = this column's high/low over the rows shown.
Today
Today's Nutrition Breakdown
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Calories
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Protein
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Carbs
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Fat
Daily macros by meal
Tap a logged meal to see its macro grams. Grayed-out rings
are meals you haven't logged yet.
Daily Targets
From your naturopath meal plan.
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Daily Calories
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Carbs
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Protein
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Fat
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Fiber
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Sodium
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Today's log
Nutrition Trends
Intake vs plan target (±10% band)
● activity day (cycling or cross-training)
Adherence — avg % of meal-plan target
Per-meal macros (g) — actual vs plan
Supplement Timing Guide
Supplement Stack (Optional)
Daily
Multivitamin
1x daily • Micronutrient gaps
Hard Training Days
Beta-Alanine
3-6g • Improves Z4-Z5
Caffeine
100-200mg pre-ride • Alertness
Optional
Beetroot Juice
500ml • Nitrate boost
Focus on food first. Supplements enhance but don't replace proper nutrition.
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Sport
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FTP (W)
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Weight (lb)
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FTP/kg
Personal details
Anchors the Training Calendar. Leave blank
to use your Garmin plan export date, or the current week.
Saved locally — powers your
nutrition targets, fitness ratings and sleep-goal tracking.
Connections
Strava
Checking…
Garmin
Checking…