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At the top of the dashboard you'll find four cards with key information about your training status:

• Weekly TSS: Shows the accumulated training load during the current week. Includes a progress bar indicating the percentage towards your weekly goal. The color changes to green when you reach 100%, yellow if you exceed the target and orange if you exceed it excessively.
• Week Progress: Indicates the percentage of workouts completed versus the total scheduled for the week. Helps you see if you're following your plan correctly.
• Fitness (CTL): Your long-term fitness level. A higher value indicates better performance capacity. Typical values range from 20 (beginner) to 100+ (highly trained cyclist).
• Fatigue (ATL): Your accumulated fatigue level. Also shows your current form status (TSB) which is the difference between fitness and fatigue.

The creation assistant guides you through 5 steps:

1. Goal: Select your training objective.
   • Boost FTP: High-intensity intervals to improve threshold power.
   • Build Endurance: Zone 2 volume with progressively longer rides.
   • Race Preparation: Full periodization leading up to your event date.
   • Complete Distance: Gradual progression for distances from 50km to 200km.
   • Link Event: Select a race from your calendar to create a specific plan until that date.
2. Equipment: Indicate your available gear.
   • Power Meter: Enables power-based structure (%FTP).
   • Heart Rate Monitor: For HR-based training zones.
3. Structure: Define weekly volume and starting phase.

   • Weekly Hours: Select your availability (3-6h, 6-10h, 10-15h or 15-20h).

   Starting Phase (Training Context):

   The AI automatically detects your recent training history to recommend the start of your plan:

   • Start Fresh: For athletes returning from extended rest. Includes FTP test in the first week.
   • 2 weeks + recovery: Continue current mesocycle with 2 load weeks before first recovery.
   • 1 week + recovery: Complete current load block with 1 week before first recovery.
   • Recovery only: Start with immediate recovery week if you're arriving fatigued.

   FTP test is automatically scheduled on the first load week after the first recovery.

4. Schedule: Configure your training calendar.
   • Training Days: Select which days you can train (strictly respected).
   • Dates: Define start/end dates, or link to an event.
   • Long Ride Day: Indicate your preferred day for the longest workout.
5. Review: Confirm and generate your plan.
   • Review the summary with goal, duration, days, and weekly hours.
   • AI generates personalized workouts respecting your rest days.

Chronic Training Load represents your long-term fitness level. It's an exponentially weighted average of your daily TSS over the last 42 days, giving more weight to recent days. Note: For optimal accuracy, it is recommended to sync at least 180 days of history.

A higher CTL indicates greater work capacity. Typical values: 20-40 (recreational), 40-70 (competitive amateur), 70-100 (advanced amateur), 100+ (professional). Increasing CTL too quickly (>5-7 points/week) increases overtraining risk.

The daily calorie calculation takes into account multiple factors:

• Basal metabolism (BMR): Calculated using the Mifflin-St Jeor formula based on your weight, height, age and sex.
• Activity level: A factor is applied based on your lifestyle (sedentary, active or very active).
• Training load: Extra calories needed are added based on the day's training TSS.

Import your completed activities from Intervals.icu:

• Click 'Sync from Intervals' and select the period (7, 14, 30, 60, 90, 180 or 365 days).
• Review the activities found and select the ones you want to import.
• Imported activities will appear in your list with all their data: distance, time, power, TSS, elevation.

This tab shows an overview of your current form status with metric cards and performance analysis:

• CTL/ATL/TSB/FTP Cards: Show your current values with visual trend indicators.
• Peak Form Banner: When your TSB is between +5 and +25 and your CTL is above 50, a golden banner appears indicating you're in optimal form to compete.
• Fatigue Risk Analysis: Detects signs of overtraining: very low TSB, consecutive days without rest, or load increase too fast.
• Period Summary: Shows total statistics for the selected period: activities, time, distance, TSS and average power.
• Weekly Comparison: Compares your current week's metrics with the previous week showing the percentage change.

Manage your bike fleet with complete information for each one:

• Available types: Road Bike, Mountain Bike, Gravel. Each type has a distinctive icon.
• Mileage is automatically updated when you import activities from Intervals.icu. Manual adjustments support up to 2 decimal places.
• In your Profile, you can assign a default bike to each activity type for automatic tracking.

Personal data is essential for correctly calculating your metrics and recommendations:

• Name: Your username to personalize the experience.
• Birth Date: Used to calculate your age and adjust percentiles on metrics like VO2max.
• Activity Level: Defines your lifestyle outside of training: Sedentary, Active or Very Active. Affects daily calorie calculation.
• Weight: In kilograms. Fundamental for calculating watts/kg and nutritional recommendations.
• Height: In centimeters. Used in combination with weight for basal metabolism calculation.
• FTP: Your Functional Threshold Power in watts. The basis for training zones and TSS calculation.

The app automatically notifies you about the following events:

• Plan Generated: When your training plan has been successfully generated by AI.
• Activities Imported: When new activities are imported from Intervals.icu.
• Maintenance Due: When a bike component exceeds its maintenance interval or lifespan.
• Intervals.icu Connection: Confirmation when your Intervals.icu account connects successfully.
• Peak Form: When your TSB indicates you're in optimal form to compete (TSB +5 to +25 with CTL > 50).
• Critical Fatigue: When your TSB indicates critical fatigue (TSB < -25), suggesting a deload week.
• Event Adaptation: When the AI finishes adapting your training and nutrition plan for a specific event.
• Feedback Status: Receive updates when your suggestions are reviewed, accepted, or completed.
• New Versions: Notification when a new update with improvements is released.

Add your races, gran fondos, or tours to the calendar from the Events section:

1. Click 'New Event' and enter the name and date.
2. Select Event Type and Priority. Priority determines the taper duration.
3. Link a training plan to auto-adapt your workouts with AI.
4. Optionally enter distance and elevation manually if no route file is available.
5. Upload a GPX file directly in the form to auto-fill metrics and generate predictions.

Each update comes with a version number. Click to expand and see full details.

• Change Details: Detailed explanation of new features, UI improvements, and bug fixes.