Today's Workout
⚡ Generating personalized workout from your training history...
This Week
Runs
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Rides
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Hours
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TSS
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Goal Projection
🏃 Half: —
🚴 Century: —
📊 Synced: — activities
🚴 Century: —
📊 Synced: — activities
Recent Activities
All Activities
Run — half-marathon prep + efficiency
Trailing 28-day weighted median · grade-adjusted · long efforts dominate
Run Pace by Zone (grade-adjusted, min/mi — lower = faster at the same effort)
Run Efficiency (HR ÷ GAP-mph — lower = fitter)
Long-Run Trend (longest run per week, hrs & miles)
Aerobic Durability (decoupling % on long runs ≥75min — lower = better fade resistance)
Run Zone Distribution (monthly time in zone, hours — runs only)
Ride — century prep + efficiency
Trailing 28-day weighted median · long efforts dominate
Long-Ride Trend (longest ride per week)
Performance Mgmt Chart (CTL/ATL/TSB from hrTSS — all sports)
Ride Power by HR Zone (weighted-median watts produced while in each HR zone — fitness ↑ when lines drift up)
Aerobic Durability (decoupling % on rides ≥2hr — lower = better fade resistance)
Ride Aerobic Efficiency (weekly median HR ÷ W — lower = fitter)
Power-Zone Distribution (rides only — monthly time in each PZ)
Whole Athlete — combined load & efficiency
All sports combined — useful for cross-discipline load & recovery
Training Load (7-day vs 28-day hrTSS rolling)
Aerobic Efficiency by Sport (HR ÷ W or HR ÷ GAP-mph normalized — lower = fitter)
Aerobic Durability (all efforts: decoupling % vs duration — dots under 5% = well paced)
HR Zone Distribution (monthly time in zone, hours — all sports)
Ask Your Coach
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your Coach Brief. That gives Claude your full training context.