Build it step by step
Runs, walks, rides, mountain bike rides and swims. Add warm-up, work, recovery and cool-down steps, group them in repeats, and set each target as a percentage of your threshold heart rate, pace or power: the app shows it in bpm, min/km or watts from your own zones. The session's shape draws itself as you go, coloured by zone.
Start from a preset (easy, long, tempo 2 × 10, intervals 5 × 3, short reps 8 × 1, pyramid) or ask the coach to improve a planned session or write one for you.
On your watch, and back
Planned sessions go to your watch through your TrainingPeaks account: Garmin, COROS, Suunto, Wahoo and Polar. What you do comes back the same way and is matched with the plan: on plan, partly done, missed or off plan.
Bringing your history? Import .fit files, or a whole Garmin Connect or Strava export, and sessions already there are skipped.
Hill repeats On plan
| Lap | Time | Avg HR | Max HR |
|---|---|---|---|
| Rep 1 | 4:00 | 163 | 168 |
| Rep 2 | 4:00 | 165 | 170 |
| Rep 3 | 4:00 | 166 | 171 |
| Rep 4 | 4:00 | 168 | 173 |
Heart rate drifted 3 % across the repeats. Time in zone 4: 15 min 20.
Every session, looked at closely
Each finished session shows its laps, its time in each heart-rate zone, and how much your heart rate drifted against pace or power over the session, a good sign of how well your endurance held. For interval sessions it also shows the drift across the repeats.
Your best efforts update on their own: best pace on the run, best power on the bike, from your watch's files.
How did the long run hold up?
Well until 2 h 40. Pace to heart rate drifted 4 % in the first two hours, then 11 % in the last 50 minutes, on the final climb. Eat earlier next time: you took your last gel at 2 h 05.
Strength sessions, set by set
Build strength sessions from a library of 944 exercises, as single exercises, supersets or circuits, or ask the coach to write one for the week's strength phase. Then follow it set by set with rest timers and the exercise's video, and change reps, weight or hold time as you go.
Strength sessions count in the week's hours, like everything else.
- Warm-up5 min easy bike, bodyweight squats
- Superset ×3Bulgarian split squat 6 per leg, Romanian deadlift 6
- Superset ×3Box step-down 8 per leg, heel raises 10
- Circuit ×2Side plank 30 s, dead bug 10, banded side steps 10
35 min. Maximum strength phase.