What the numbers mean, the way your coach actually uses them.
21 topics
Set once at the start of the season, from your own best efforts, and trained toward until you peak.
The average heart rate of a 30-minute all-out effort. Every heart-rate zone is cut from it.
Seven power zones from FTP, five heart-rate zones from LTHR — and which one judges which day.
The pace of a 30-minute all-out run. Run zones and a run’s load are cut from it.
Your threshold in the water: the pace you could hold for about 30 minutes, per 100 m.
Normalized power divided by average heart rate: watts per heartbeat. It rises as your aerobic engine grows.
Did your heart rate drift up for the same power as the ride went on? Under 5% is durable.
The biggest drop in heart rate in the 60 seconds after a hard peak. Fitter hearts come down faster.
The three numbers under every ride: what it felt like, how hard relative to FTP, and how much it cost.
Fitness is your 42-day weighted stress, fatigue your 7-day. Form is the gap between them.
One number per planned day: did you do what was written, at the intensity it asked for, for as long as it said?
The mean of your daily Execution scores over every planned day so far. A missed day counts zero.
Planned backward from your A event: race week first, one taper week, Build, and Base fills the rest.
Your hours are an average. A block’s loading weeks climb past it, and the app decides each week’s target, floor and ceiling.
The season’s last long ride sits in the taper week: at least 75% of your expected race time, capped at six hours.
The sessions the coach reaches for first. A few of the many in the library, every one expanded step by step for your head unit.
Intensity unlocks when your own riding shows a base month: six real Z2 rides in 28 days, one of them over two hours.
Any ride over two hours needs fuel: 60–90 g of carbohydrate an hour from the first hour, and sodium as you sweat.
Your best 5-second to 60-minute efforts, against benchmarks from everyday rider to World Tour.
Bad data, a ride that isn’t representative, an inconclusive test: exclude it and every estimate recomputes without it.
Structured workouts land on your ELEMNT or Karoo the moment they are planned. Rides come straight back.