AI Coach
Sample data · demo (no login)
Data as of: 27.04.2025, 07:43 Uhr
Sample data — synthetic values for demonstration. Not real training data. Beispieldaten, keine echten Werte.
Configuration
Review
7 days: 21.04. – 27.04.
TSB (Form) · today
+9.6
5.6 → 9.6
Ramp Rate · today
+0.3
0.6 → 0.3
Performance
CTL
76↗ +1
Fitness trend
ATL
66↘ -3
Fatigue trend
TSB (Form)
+9.6
Fresh
Performance
TSB (Form)
Activities
1 session · 52 km · 420 m · Total TSS 108
| Date | Activity | Distance | Duration | NP | TSS | RPE | Feel | PRs | Elev. |
|---|---|---|---|---|---|---|---|---|---|
| 25.04. | VO2 Intervals | 52 km | 1h45m | 246 W | 108 | 9 | POOR | — | 420 m |
| Total | 52 km | 1h 45m | 108 | 420 m | |||||
Vitals
HRV
68 ms
Min 64 / Max 72
RHR
48 bpm
bpm avg
Sleep
7.7h
Avg score 72
Blood pressure
121/78
mmHg avg
HRV & Resting HR
Sleep
Weight (kg)
Blood pressure
Reference lines
Values
AI Analysis
AI Analysis· Phase 2 — Build (Mar–May)Created: 27.04.2025, 06:12 Uhr
Fitness grew steadily over the period, driven by consistent load with a clear focus on structured stimuli and easy base work. Form sat at a slightly negative balance for a while, a sign the stimulus was working without tipping into overload, and has recently shifted toward fresh. Mid-period, heart rate variability dropped briefly, coinciding with two shorter nights; both recovered fully afterward. Notable is the most recent hard session: intensity was within the expected range, but subjective effort felt clearly harder than usual and perceived exertion was high. Not an alarm signal in isolation, but something to keep an eye on. The objective values are green, yet body feel has been dampened lately. Strength work was consistently included. Overall a clean, controlled build; the only nuance is the discrepancy between good measured values and the harder feel of the last hard session.
Outlook
Season overview
Base
Nov – Feb
Build
Mar – May
Peak
Jun – Sep
Transition
Oct
Configured FTP
245W
Zone system basis
FTP last set
29.05.26
Manually set
Recommended test
24.07.26
due · cycle 8W
Rolling 7-day plan
Example region(newly generated · 04/27, 04:12 AM)
Recovered starting point with fresh form, fitness building. The week opens deliberately easy after the last intense session felt sluggish. On one day, the planned sweetspot intensity was pulled back to Z2 for that reason. Mid-week a short trip with reduced availability at the example location (easy sessions only), followed by a progressive return to load via Z2 into a long base ride.
↳ after the easy ride
↳ values dampened, intensity pulled back
↳ reduced availability
↳ reduced availability
↳ ease back in after reduced phase
AI Recommendation
AI Recommendation· Phase 2 — Build (Mar–May)Created: 27.04.2025, 06:12 Uhr
Hold the build, but start deliberately easy: after the last intense session, which felt sluggish despite normal intensity, keep the next one to two days low-key (Z2 or recovery) and watch whether the feel comes back. The numbers allow more, but body feel calls for caution. Then return to rhythm with one to two structured stimuli per week and a fixed strength session, aerobic base in between. For the short mid-week trip, reduced availability applies: plan only easy rides or mobility there, no structured stimuli. Afterward, ease back in progressively. First days Z2, then bring intensity back step by step rather than jumping straight to full load. Before the later multi-day break, set one solid quality block so the fitness you built stays stable. Priority for the next two weeks: take the dampened body feel seriously, rebuild the stimulus in a controlled way afterward, and plan the trip cleanly as a reduction phase.
Demo — static sample data