Training for
🏃 sub 2:00 half marathon · 9:09/mi target
🚴 4.5hr century · 22.2mph target
🚴 4.5hr century · 22.2mph target
Today's Workout
⚡ Generating goal-anchored 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
Training Load (7-day vs 28-day hrTSS rolling)
Performance Mgmt Chart (CTL/ATL/TSB · all sports)
HR Zone Distribution (monthly hours per zone · all sports)
All Activities
Run — half-marathon prep + efficiency
Trailing 28-day weighted · grade-adjusted · long efforts dominate
Run Pace by Zone (grade-adjusted, min/mi — lower = faster at same effort)
Run Efficiency (HR ÷ GAP-mph — lower = fitter)
Aerobic Durability (decoupling % on long runs ≥75min — lower = better fade resistance)
Run Zone Distribution (monthly hours per HR zone — runs only)
Weekly Run Volume (total miles & hours per week — base building)
Ride — century prep + efficiency
Trailing 28-day weighted · long efforts dominate
Ride Power by HR Zone (weighted-median watts at each HR zone — fitness ↑ when lines drift up)
Aerobic Durability Trend (trailing-90d median decoupling % on rides ≥2hr — lower over time = better)
Ride Aerobic Efficiency (HR÷W within each HR zone — lower = fitter)
HR-Zone Distribution (rides only — monthly hours per HR zone)
Ask Your Coach
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your Coach Brief. That gives Claude your full training context.