Today's Workout
β‘ Generating goal-anchored workout from your training history...
This Week
Runs
β
Rides
β
Hours
β
TSS
β
π β activities synced
Goals & Projections
π Goal: sub-2:00 half Β· 9:09/mi
β projecting β
π΄ Goal: 4.5hr century Β· 22.2mph
β projecting β
Training Load (7-day vs 28-day hrTSS rolling)
Performance Mgmt Chart (CTL/ATL/TSB Β· all sports)
HR Zone Distribution (monthly hours per zone Β· all sports)
All Activities
Run β half-marathon prep + efficiency
Trailing 28-day weighted Β· grade-adjusted Β· long efforts dominate
Run Pace by Zone (grade-adjusted, min/mi β lower = faster at same effort)
Run Efficiency (HR Γ· GAP-mph β lower = fitter)
Aerobic Durability (decoupling % on long runs β₯75min β lower = better fade resistance)
Run Zone Distribution (monthly hours per HR zone β runs only)
Weekly Run Volume (total miles & hours per week β base building)
Weekly Run Cadence (duration-weighted avg spm β target band 175-185)
Ride β century prep + efficiency
Trailing 28-day weighted Β· long efforts dominate
Ride Power by HR Zone (weighted-median watts at each HR zone β fitness β when lines drift up)
Aerobic Durability Trend (trailing-90d median decoupling % on rides β₯2hr β lower over time = better)
Ride Aerobic Efficiency (HRΓ·W within each HR zone β lower = fitter)
HR-Zone Distribution (rides only β monthly hours per HR zone)
Ask Your Coach
π‘ Tip: For deeper coaching, open a Claude chat and paste the output of
your Coach Brief. That gives Claude your full training context.