Clara · triatleta · GPS watch · power meter · body composition scale
race day
Feb 28, 2027 · 16 wk 1 d · Base, week 10 of 14
- COlympic triathlon (build-up) · Dec 2043 d
- BHalf marathon (rehearsal) · Feb 792 d
- AIRONMAN 70.3 Cascais · Feb 28113 d
Readiness today
Follow the plan: green light.
Score
82▼ 2
HRV
74 ms▼ 4
Sleep
7h36▲ 0h30
Battery
78▲ 9
Set by your AI in today's check-in. The arrow compares with your average.
Today's workout
2 workouts · 3h★ Bike longa
Bike · 2h40 · 76 TSS
- Aquecimento130 a 150 W20min
- Resistência em Z2160 a 180 W1h50
- Ritmo de prova190 a 205 W20min
- Volta à calmaaté 135 W10min
Tomorrow: Corrida longa, 1h25
Daily signals · history
What the check-ins already record, day by day. Every dot is one reading.
Aug 9 – Nov 7 · 91 d
59–84 ms · 7 days with no reading
6h12–8h12 · 8 days with no reading
51–97 · 3 days with no reading
46–91 · 5 days with no reading
42–53 bpm · 3 days with no reading
Every dot is one day's reading; the line is the 7-day rolling average and breaks wherever there aren't enough readings to compute it. Days with no check-in show as marks along the base — never as zero. The dashed line is your own average over the window. The arrow compares the rolling average on the first day it exists with the last.
Fitness & Freshness
Fitness, fatigue and form over time. Tap a metric to toggle it.
Daily training load below · dashed lines project the next 2 weeks with no training
Training Calendar
Click a workout for details · weekly totals on the right
Tap a workout to open it. The week's circle shows how close you stayed to the suggested training.
Week 44
5h36 / 5h40
93 / 95 TSS · 7/7 done
Week 45
This week4h28 / 8h55
164 / 307 TSS · 6/9 done
Week 46
0h / 8h55
0 / 311 TSS · 0/9 done
Week 47
0h / 8h55
0 / 312 TSS · 0/9 done
Week 48
0h / 5h40
0 / 95 TSS · 0/7 done
Week 49
0h / 9h
0 / 317 TSS · 0/9 done
Week 445h36 / 5h40
26
27
28
29
30
31
1
Week 454h28 / 8h55
2
3
4
5
6
7
8
Week 460h / 8h55
9
10
11
12
13
14
15
Week 470h / 8h55
16
17
18
19
20
21
22
Week 480h / 5h40
23
24
25
26
27
28
29
Week 490h / 9h
30
1
2
3
4
5
6
Volume over the last 7 days
Swim, bike, run and strength hours over 7 straight days, a window that moves one day at a time. Only finished workouts count.
Nov 1 – Nov 7
Peak of 8h49 on Oct 19
Peak of 1h39 on Oct 1
Peak of 3h40 on Oct 20
Peak of 2h36 on Oct 25
Peak of 1h07 on Aug 20
The arrow compares with the previous 7 days. The total can drop just because a big session left the window, with nothing wrong.
Season
Weekly load by phase, from base to race day. A bar lights up as you do the work. Dim is what is still ahead.
Week 45 · Nov 2 – Nov 8
Base · load 164 of 307
Performance Zones
Bike power · run pace · swim pace zones
FTP
- Z1
- Recuperação
- 0–135 W
- Z2
- Resistência
- 136–183 W
- Z3
- Ritmo
- 184–220 W
- Z4
- Limiar
- 221–257 W
- Z5
- VO2
- 258–306 W
LT
- Z1
- Fácil
- 5:30–5:05
- Z2
- Resistência
- 5:05–4:45
- Z3
- Ritmo
- 4:45–4:30
- Z4
- Limiar
- 4:30–4:15
- Z5
- VO2
- 4:15–3:55
CSS
- Z1
- Recuperação
- > 2:05
- Z2
- Resistência
- 1:55-2:05
- Z3
- Ritmo
- 1:46-1:55
- Z4
- Limiar
- 1:40-1:46
- Z5
- VO2
- < 1:40
Updated Nov 1 · zones synced from Strava
Daily Meal Plan
A reference for meals and workout fueling. Tap a part's title to collapse it.
The day's meals5 meals · ~122 g protein · ~308 g carbs
Café da manhã
- Aveia com iogurte
- 1 banana
- 2 ovos mexidos
Dá para trocar a aveia por pão integral.
Lanche
- 1 fruta
- Punhado de castanhas
Em dia de treino cedo, vira o pós-treino.
Almoço
- Arroz e feijão
- Frango grelhado
- Salada à vontade
Principal refeição de recuperação.
Pré-treino
- Pão com mel
- Café
45 min antes do treino da tarde.
Jantar
- Massa com atum
- Legumes
Menos carboidrato se não treinou.
Fueling before, during and after4 rules by workout length
Força, natação curta, corrida leve
Today: runBike em Z2, corrida de até 1 hora
Bike longa, corrida longa progressiva
Simulados de prova, blocos específicos
Today: bikeForça, natação curta, corrida leve
Before: Só água, se comeu nas últimas 3 horas.
During: Água à vontade.
After: Próxima refeição no horário normal.
Bike em Z2, corrida de até 1 hora
Before: Fruta ou torrada 30 a 45 min antes.
During: Água. Eletrólitos se fizer calor.
After: 20 g de proteína e carboidrato em até 30 min.
Bike longa, corrida longa progressiva
Before: Refeição com carboidrato 1 a 2 h antes.
During: 40 a 60 g de carboidrato por hora, em gel ou bebida.
After: Refeição completa, com proteína e carboidrato.
Simulados de prova, blocos específicos
Before: Café da manhã completo 2 a 3 h antes.
During: 60 a 80 g de carboidrato por hora e 500 ml de líquido.
After: Refeição rica em carboidrato e reposição de sal.
Body Composition
Bioimpedance trends. Tap a metric to chart it.
Lifestyle · 7-day avg
Logged via daily check-ins in chat
Logged on 7 of 7 days.
Logged on 5 of 7 days.
Logged on 5 of 7 days.
Strength · Muscle Use
Sessions in the last 7 days
- Core3×
- Glutes2×
- Hamstrings2×
- Shoulders1×
- Back1×
- Quads1×
- Calves1×
Watch Points
Injury log · latest entries
Right calfLowOct 31
Rigidez nos primeiros minutos da corrida, que some depois do aquecimento.
Right shoulderLowOct 22
Desconforto nas últimas séries de natação, sem dor depois do treino.
Left kneeMediumSep 5
Dor lateral depois da bike longa. Passou depois do ajuste do selim.
SampleMade-up data. On your dashboard, your AI or your coach fills it in.
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