Help

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 4 steps:

1. Select your goal: FTP improvement, race preparation, endurance, or complete a specific distance.
2. Configure your available equipment: power meter, heart rate monitor.
3. Define your schedule: days available to train (strictly adhered to), weekly hours target, preferred day for the long ride.
4. Review the summary and generate the plan. AI ensures weekly volume and respects your rest days when creating personalized workouts.

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 the event type (Race, Gran Fondo, Tour, Group Ride).
3. Set the priority: High, Medium, or Low. This determines how many taper and recovery days will be applied.
4. Optionally, add distance, elevation, and estimated duration.
5. Link the event to an existing training plan to enable AI adaptation.

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.