Training Trends
Read current recovery, signals, load and volume together.
Web · Available with limitsHistory and sensor coverage determine which panels can be calculated.
Features
Find the tools for understanding, planning and reviewing your training, with supported data and limits for each task.
Understand
Training Load
Follow Fitness (CTL), Fatigue (ATL) and Form (TSB) across your activity history.
Web · Available with limitsDaily TRIMP feeds ATL and CTL; PSS is separate. First 41 days have low confidence.
ACWR (Acute:Chronic Workload Ratio)
Read ATL / CTL in Dashboard and Week Details, then inspect the sessions behind a change in relative load.
Web · Available with limitsDaily TRIMP only; no ratio when CTL is nonpositive. First 41 days carry low-confidence context. Ratio bands cannot establish injury probability.
TSB (Training Stress Balance)
Follow Form through a training block or lighter week, with the previous-day calculation and weekly changes explained.
Web · Available with limitsTSB uses preceding-day CTL minus ATL. Missing HR and history affect the model; a positive value does not establish recovery.
Ramp Rate
Read the seven-day change in CTL and compare a build week with a lighter week.
Web · Available with limitsCalculated in daily load history; no dedicated Ramp Rate card. Completed-week CTL change matches only when endpoints are seven days apart. First 41 days carry low-confidence context.
Training Volume
Review weekly and monthly Duration, TRIMP and PSS, and compare complete weeks with your usual range.
Web · Available with limitsUsual range needs eight consecutive complete weeks. An unfinished week is not classified against a complete week.
Health Metrics & Readiness
Open the measurements, personal baselines and source details behind Readiness, then inspect recorded workout R-R intervals and HRV.
Web · Available with limitsReadiness needs 65% configured coverage and scored HRV or resting HR. Physiological baselines need 14 compatible prior observations. Workout HRV needs recorded R-R intervals and its summary remains activity-wide when zooming.
Useful Signals
Notice source-backed changes in load, volume, frequency, intensity and power bests.
Web · Available with limitsNo signal can mean unchanged evidence or insufficient data; it is not a clean bill of health.
Progress
Compare periods and seasons across your recorded training.
Web · Available with limitsAvailable metrics need compatible recordings and source coverage; different-length periods use normalized comparisons.
Training Zones and Thresholds
Set the thresholds and zones that make activity analysis and workout targets personal.
Web · Available with limitsEffective-dated settings affect the applicable calculations; an estimated FTP is separate from an accepted threshold.
Estimated FTP (eFTP)
See how cycling power efforts become an eFTP estimate, review confidence and choose whether to update your saved FTP.
Web · Available with limitsUses a 180-day evidence window; marks support older than 90 days as stale. Confidence is a model score. Applying eFTP is an explicit decision.
Plan
Training Calendar
Put workouts, completed activities and day context on one dated calendar.
Web · Available with limitsMoving a plan does not move a recorded activity. Template replacement preserves matched plans; Clear week removes plan links.
Workout Planner
Build and edit one structured workout with a visual profile, gradual power ramps and repeat sets.
Web · Available with limits80 top-level blocks, 2,000 expanded steps, 48 hours; repeats 1–99 with 1–20 child steps.
Zwift Workout Builder
Build cycling power sessions for Zwift and export them as ZWO files.
Web · Available with limitsZWO: up to 250 expanded steps; manual import into the destination app.
MyWhoosh Workout Builder
Build cycling power sessions for MyWhoosh and export them as ZWO files.
Web · Available with limitsZWO: up to 250 expanded steps; manual import into the destination app.
Workout Library
Find, tag, favorite and reuse saved workout templates.
Web · Available with limitsA scheduled workout is a snapshot; later library edits do not silently rewrite that plan.
Week Planner
Assemble a reusable seven-day template and place it on calendar dates.
Web · Available with limitsUp to 100 placements; Add and Replace have different effects. Applying a week does not send workouts to devices.
Planned vs Completed
Compare a dated workout with what was recorded and review supported execution.
Web · Available with limitsBasic totals are Free; detailed performance evaluation is Pro. Missing streams limit step-level analysis.
Availability and Blocked Days
Mark days when training is unavailable or limited, and review planning conflicts.
Web · Available with limitsLimited availability needs a sport, duration or intensity limit; overrides are explicit planning decisions.
Check-ins and Notes
Record how the day felt and keep measurements or notes with your training.
Web · Available with limitsSelf-reports are not sensor measurements. A note alone does not create a training-load value.
Events and Weather
Keep races, group rides and preparation details alongside the training plan.
Web · Available with limitsA club event is a personal calendar entry, not athlete-management software. Forecasts have a bounded horizon.
Analyze
W′ Balance
Follow modeled capacity above critical power through repeated cycling efforts and recovery.
Web · Available with limitsRequires a saved result. Missing power allows modeled recovery; negative values reflect model limits. Earlier rides are not automatically recalculated.
Activity Library
Search, filter and organize your recorded activities.
Web · Available with limitsAvailable columns depend on sport and source. Unsupported values remain missing.
Activity Analysis
Explore a workout through its route, synchronized charts, interval cards, pauses and training metrics.
Web · Available with limitsA summary-only or sensor-free import cannot supply missing charts. Mobile web does not establish native iOS support.
FIT File Analysis
Open FIT, TCX and GPX recordings to inspect their sensor data, routes and intervals.
Web · Available with limitsUp to 20 files, 64 MB each and 100 MB total; TCX needs one activity and GPX one track with timestamps.
Workout HRV Analysis
Inspect recorded beat intervals, the Poincaré plot and four whole-activity HRV metrics.
Web · Available with limitsRequires recorded R-R intervals; timeline zoom does not recalculate the whole-activity metrics or scatter.
Swimming Analytics
Analyze pool and open-water swimming, then include the session in your training load and volume.
Web · Available with limitsTRIMP needs at least 90% HR coverage and applicable HR settings; other metrics depend on recorded fields.
Pool Swimming
Review recorded laps and lengths, stroke metrics and the fastest pool efforts within a swim.
Web · Available with limitsWhole-length metrics need complete recorded lengths; exact metric-distance best efforts are unavailable when no matching effort exists.
Open Water Swimming
Follow the recorded route, pace, heart rate, stroke rate and distance-based swim best efforts.
Web · Available with limitsBest efforts are estimates from continuous recorded distance; gaps and resets are excluded. Pool lengths and SWOLF are not inferred.
Cycling Dynamics
Inspect left/right balance, pedal offsets and power phases in Visual or Graphs, including a selected ride section.
Web · Available with limitsRequires recorded sensor fields. No seated/standing timeline or position totals. Performance Condition field 90 is a provisional Garmin interpretation, not calculated by EffortSignal.
Running Dynamics
Inspect recorded ground contact time, balance, vertical oscillation and vertical ratio during a run.
Web · Available with limitsEach chart requires its recorded channel; missing dynamics are not reconstructed from GPS.
Interval Analysis and Comparison
Find work and recovery ranges and compare their output and response.
Web · Available with limitsThe within-activity interval views do not share the five-activity comparison cap. Automatic similarity is a separate Pro workflow.
Activity Comparison
Compare whole activities manually or against a separate FIT file.
Web · Available with limitsManual comparison: up to 5 activities, including the source. FIT: one file up to 64 MB, decoded without saving it to history; Pro.
Compare Rides on the Same Route
Compare shared GPS sections by distance, recorded effort and time gained or lost.
Web · Available with limitsSame-direction shared sections of at least 100 m; approximate GPS timing. Manual saved-activity comparison is Free; temporary FIT comparison is Pro.
Find Similar Activities
Search your history for activities with comparable route or effort evidence.
Web · Available with limitsAutomatic search is Pro; at most 50 results. Choosing matches still opens the five-activity comparison.
Private Segments
Save a personal route section and compare its later passages.
Web · Available with limitsFree includes 3 tracked segments; Pro adds more. Route/direction agreement determines passages; GPS proximity alone is not proof.
Power & HR Curves
Read sustained power and heart-rate curves for a workout, compare selected rides, and compare training periods in Progress.
Web · Available with limitsRecorded bests depend on the efforts and samples available. Higher heart rate is not automatically better; missing durations stay unavailable.
Aerobic Decoupling (Pw:HR / Pa:HR)
Compare first- and second-half output relative to heart rate, inspect EF over time and read cycling or running decoupling.
Web · Available with limitsAt least 20 minutes. The graph requires 90% paired data in each half, steady power and an aerobic first half. Saved metrics use different eligibility rules.
Efficiency Factor (EF)
Read Weighted Power / average HR in activity metrics and compare EF alongside power, pulse and duration in the activity table.
Web · Available with limitsRequires usable output and positive average HR. Power needs 80% coverage and a complete 30-second window. A high EF from intervals is not an endurance-fitness ranking.
AI Workout Analysis
Understand a completed workout through a concise analysis of its effort and training context.
Web · Available with limitsMissing sensor data or history limits the analysis. Saved answers remain available when you reopen the panel.
Data and devices
Device Sync
Connect supported providers and see which direction each connection supports.
Web · Available with limitsConnection availability, permissions and device compatibility vary by provider. Historical Garmin activity import is temporarily unavailable.
Garmin Integration
Receive new Garmin recordings and selected health data, and send supported workouts to Garmin Connect.
Web · Available with limitsEarlier Garmin history sync is temporarily unavailable. Data depends on device and permissions; sent workouts still need a device sync.
Import and Export
Bring activity files into your history and export supported workouts for manual transfer.
Web · Available with limitsUp to 20 FIT/TCX/GPX files, 64 MB each and 100 MB total. Workout export formats depend on sport, target and FTP.
Account and Training Preferences
Keep units, regional dates, seasons, tags and athlete settings consistent.
Web · Available with limitsAccount timezone controls local training dates. A display-unit change is not a sensor conversion or a new measurement.
Start with your own training record
Create an account, connect a supported provider or import an activity, and keep planning from there.