Week-on-week progress against the targets in Training Analysis & 14-Week Plan. Updated every morning with the week so far, and finalised on Sunday evening.
| Metric | This week | Plan | Gap | vs last week | Since start | Status |
|---|
A rising line at a similar kind of ride means your aerobic fitness is improving: the same heart rate is producing more watts.
Compare like with like. Indoor and outdoor are plotted separately because cooling, position and terrain differ, so the same heart rate produces different watts. Steady rides also score differently from interval sessions.
Poor sleep, heat and tired legs push heart rate up and the score down, so one low ride isn't lost fitness. Rides under 20 minutes or without power aren't scored.
| Date | Week | Type | Distance | Duration | Elev | Avg HR | Max HR | Avg power | NP | Efficiency | Avg speed |
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| Date | Session | Duration | Detail | Load | Based on |
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Power, not heart rate. Each ride's load comes from Normalized Power against your FTP, so a session where tired legs capped your heart rate still counts the work you actually did.
Separate indoor FTP. Your rides so far show noticeably less power indoors at the same heart rate, so indoor rides are scored against indoor FTP (outdoor FTP × the indoor factor).
Leg work counts, from your Hevy sets. Each working set of a leg exercise scores (RPE − 5) points: an RPE 8 set is 3, an RPE 10 set is 5, warm-ups score nothing. Compound lifts (leg press, split squat, step-up, RDL, lunge) count in full; leg extension, leg curl, back extension and calf raise count half. A set with no RPE is scored as 7.5. Upper-body days don't count, because they barely touch your riding legs. Until Sunday's upload brings the week's Hevy data, Tuesday uses the fixed estimate in Settings.
Whole body vs cycling. The top half counts everything: every Hevy set scores (RPE − 5) points, big lifts in full and isolation and core work at half, plus rides by power and walks, swims and yoga by heart rate. Readiness compares this morning's HRV and resting heart rate with your own last four weeks, and adds sleep score. The cycling half below only counts riding and legs, for deciding how hard to ride.
Fallback. Rides without power are scored from heart rate against your threshold heart rate.
Calibrating. Fitness and fatigue start from the seed value on 21 Sep and firm up after about 6 weeks of data. Retest FTP on fresh legs and update Settings when you do. Rides appear the morning after, from the daily pull.
Claude fills this every morning with the week so far and finalises it on Sunday evening. Use it to correct a number or add one by hand. Lifts are the week's best top set as e1RM; the plan's weight × reps is shown on the scorecard.
Bench, the DB lifts, split squats, step-ups, weighted pull-up and the cycling build follow the tables in the plan doc week by week, and change when the plan does. The settings below are the ones that sit outside those tables.