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What these numbers mean
Every activity gets a single Load score for how hard and how long it was. Your Fitness, Fatigue and Form are all built up from that daily load over time.
Load per activity / day
One number for the training stress of a session — roughly intensity × duration. It's power-based if you ride with power and have set your FTP, otherwise it's estimated from heart rate (using your Max & Rest HR), or from duration alone as a fallback. A steady endurance hour is around 50; a hard hour is well over 100.
Fitness CTL
Your long-term fitness: a 42-day weighted average of daily load. It climbs slowly as you train consistently and fades when you stop — it reflects the training you've actually absorbed.
Fatigue ATL
Short-term tiredness: a 7-day weighted average of daily load. It jumps up after hard days and drops quickly again with rest.
Form TSB = Fitness − Fatigue
How fresh you are right now. Positive (~+5 to +25) means rested and peaked; around 0 is balanced; negative means you're building and carrying fatigue; very negative is overreaching — time to ease off.
This is the standard Fitness / Fatigue (CTL / ATL / TSB) model. Set your Max / Rest HR and FTP in for the most accurate numbers.
Body & fitness — what these numbers mean
VO₂max
Your aerobic engine — the max oxygen (ml/kg/min) you can use at full effort; higher = fitter. Estimated separately for running and cycling from your steady efforts (pace or power vs. how hard your heart works), read at your max HR. Chest-strap HR only.
Resting HR
Your heart rate at complete rest, from your device profile. Lower usually means better aerobic fitness. It's the bottom of your heart-rate reserve.
FTP Threshold Power
The power (watts) you can hold for about an hour — your cycling threshold. Needs a power meter; read from your device (typically ~95% of a 20-min test). Anchors your power zones.
Max HR
The highest your heart can beat. We use the highest HR actually recorded across your chest-strap rides — not “220 − age” — so it's your real ceiling and sets where the zones fall.
Set your Max / Rest HR and FTP in for the most accurate numbers.
Heart-rate zones — what they mean
Five bands based on your own heart rate (Rest→Max), so they're personal. Each trains something different — a good week is mostly easy, a little hard.
Zone 1 Recovery · <60%
Very easy, conversational. Warm-up, cool-down and recovery — no added fatigue.
Zone 2 Endurance · ~60–70%
Easy aerobic base you can hold for hours. Builds your engine — most training should live here.
Zone 3 Tempo · ~70–80%
Comfortably hard. Builds stamina, but tiring if overused (the “grey zone”).
Zone 4 Threshold · ~80–90%
Hard but sustainable ~20–60 min. Raises your lactate threshold — race speed.
Zone 5 VO₂max · >90%
Very hard, short intervals. Lifts your top-end — big gains, big fatigue, use sparingly.
Zone boundaries come from your device (your Max / Rest HR). Set them in .
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