The complete platform for endurance athletes
Fitness analytics, smart coaching, nutrition targets, health tracking, and workout export — unified across cycling, running, and swimming. All metrics calculated internally. Every recommendation backed by research.
Fitness (CTL)
72
+2.1/wk
Fatigue (ATL)
58
7-day load
Form (TSB)
+14
Fresh
Weekly TSS
485
Performance Timeline
Recent Activities
Morning Ride
1h 45min · 52km
Tempo Run
48min · 9.2km
Pool Session
35min · 1,800m
3
Sports Supported
12+
Training Metrics
7
Training Zones
4
Export Formats
See your fitness, fatigue, and form at a glance
The Performance Management Chart tracks your Chronic Training Load (CTL), Acute Training Load (ATL), and Training Stress Balance (TSB) across all three sports in one unified view.
- Unified CTL/ATL/TSB across cycling, running, and swimming
- Sport-specific TSS breakdown with color coding
- Plain-English insights: "Fresh — ready for hard sessions"
- Adjustable range: 30 days to full history
Fitness Timeline
Performance Management Chart
Peak Fitness
78 CTL
Current Form
+14 TSB
Training Days
142
This Week's Plan
Build PhaseTarget
520 TSS
Actual
385 TSS
Progress
3/5
3x12min at 88-93% FTP with 5min recovery
20min warm-up, 25min at threshold pace, 10min cool-down
Steady Zone 2 ride, keep HR below LT1
A workout pool, not a rigid schedule
The rule-based coaching engine prescribes a weekly pool of workouts tailored to your training phase, current fitness, and recovery status. You pick when to do them.
- Periodized plans: Base, Build, Peak, Taper phases
- Mid-week adjustments based on actual load vs target
- Safety checks prevent overreaching and injury
- Event mode with race-day tapering strategy
Three sports. One unified platform.
Sport-specific metrics calculated internally. No intervals.icu, no TrainingPeaks. Combined daily TSS feeds a unified fatigue model.
Cycling
- Normalized Power (NP)
- Training Stress Score (TSS)
- Coggan 7-zone model
- FTP auto-detection
Running
- Normalized Graded Pace (NGP)
- Running TSS (rTSS = IF²)
- 6-zone pace model
- Threshold pace tracking
Swimming
- Critical Swim Speed (CSS)
- Swim TSS (sTSS = IF³)
- 5-zone CSS model
- SWOLF efficiency tracking
Fuel your training with science-backed targets
Daily macro targets periodized by training day. Ride fueling plans with glucose:fructose ratios from 2025 research. No food logging — just clear targets.
- Periodized carbs: high on hard days, moderate on easy days
- 1:0.8 glucose:fructose ratio for optimal absorption
- Post-ride recovery window with protein + carb targets
- Hydration and sodium recommendations per session
Today's Nutrition
Calories
2,850
Carbs
380g
5.4 g/kg
Protein
142g
2.0 g/kg
Fat
78g
1.1 g/kg
Ride Fueling Plan
Sweet Spot Intervals · 60min
Carbs/hr
80g
Hydration
750ml/hr
Gluc:Fruc
1:0.8
Post-Ride Recovery
30g protein + 90g carbs within 30min window
Recovery Status
GoodHRV trending up, sleep quality high. Ready for high-intensity work.
HRV
52ms
Resting HR
48bpm
Sleep
87
Recovery-aware coaching that adapts to you
HRV, resting heart rate, and sleep data from Garmin feed directly into coaching decisions. Declining HRV + poor sleep automatically triggers a recovery day.
- HRV trend analysis with baseline comparison
- Resting HR tracking detects early overtraining
- Sleep quality scoring influences next-day training
- Automatic recovery recommendations when metrics dip
Everything else you need
Export workouts, track your calendar, monitor your zones — all built in.
Workout Export
Export to Zwift (ZWO), Garmin (FIT), smart trainers (MRC/ERG), or any calendar app (ICS). Train anywhere with any device.
Export Workouts
Zwift
Structured workout for indoor rides
Garmin
Native Garmin workout file
TrainerRoad
Smart trainer ERG mode file
Calendar
Add to Google / Apple Calendar
Training Calendar
Visual calendar with sport-coded activities and planned workouts. See your training week at a glance.
March 2026
Training Zones
Sport-specific zone calculators. Coggan 7-zone for cycling, 6-zone pace for running, CSS 5-zone for swimming.
Cycling Zones
FTP: 265WUp and running in 2 minutes
No manual data entry. No complex setup. Just connect and go.
Connect Strava
One-click OAuth. We import your entire history and auto-detect your FTP, threshold pace, and CSS.
Get Your Plan
Choose event mode or fitness gain. The engine generates a weekly workout pool tailored to your phase and fitness.
Train & Track
Do the workouts when it suits you. We track your load, adjust mid-week, and show you exactly where you stand.
Built different
No AI hallucinations. No food logging. No rigid schedules. Just proven science.
All Metrics Internal
No intervals.icu or TrainingPeaks dependency. Every calculation is transparent.
Research-Backed
Every recommendation cites peer-reviewed sports science. No black-box algorithms.
Flexible Scheduling
Weekly workout pool, not rigid calendar. Life happens — your plan adapts.
Multi-Sport Native
Cycling, running, swimming unified from day one. Not bolted on after the fact.
Simple pricing
Start free. Upgrade when you're ready. No hidden fees, cancel anytime.
Free
$0/mo
Get started with basic metrics and 90-day history.
- Activity sync from Strava
- Basic metrics (TSS, IF, zones)
- 90-day activity history
- Sport-specific zone calculator
Pro
$9.99/mo
Full coaching engine, nutrition, and workout export.
- Everything in Free
- Fitness Timeline (CTL/ATL/TSB)
- Coaching engine + workout plans
- Nutrition targets + fueling plans
- Workout export (ZWO, FIT, MRC)
- Health tracking (HRV, sleep)
- Unlimited history
Ready to train smarter?
Connect Strava, get your metrics, and start your first week of structured training. Free forever — upgrade when you're ready.