Getting Started

Trainingload.ai is built around a simple loop:

1. Set up your athlete profile and thresholds.
2. Import or sync completed workouts.
3. Review training load, intensity, and recovery signals.
4. Create or activate a training plan.
5. Use AI Coach to review execution and adjust the plan when needed.

The product is most useful when plans and real workouts stay connected. A workout file on its own tells you what happened; a plan-linked workout tells you whether the training matched the intent.

1. Set up your account

After signing in, open Settings or Me and check:

• Time zone, because calendar days and reminders depend on it.
• Unit preference, so distance, pace, power, and elevation display correctly.
• Language and theme preferences.
• Athlete profile values such as body weight and sport preferences.

2. Add thresholds and zones

Trainingload.ai uses threshold settings to calculate intensity and load. Add the values you know first; you can refine them later.

• Cycling: FTP, CP, and power zones.
• Running: threshold pace, heart-rate zones, and pace zones.
• Heart rate: max HR, resting HR, or LTHR when available.

For the full setup flow, see Profile, Thresholds, and Zones.

If you are unsure, start with the calculators and update the values after a recent test or race:

• Estimate FTP training load from an activity file
• Fit Critical Power for training load planning
• Calculate heart-rate training load zones
• Calculate VDOT to calibrate running training load

3. Bring in completed workouts

You can import activity files or connect a supported platform. Trainingload.ai analyzes the activity, computes metrics, and makes the workout available in the activity feed, dashboard, calendar, and AI Coach context.

Supported file-based workflow:

• Upload GPX / TCX / FIT files.
• Review duplicate warnings when they appear.
• Wait for the import batch to finish processing.
• Open the activity detail page once analysis is ready.

4. Review your training load

Use the dashboard and PMC pages to understand the training trend:

• Training Stress Score for session load.
• CTL for longer-term load.
• ATL for recent fatigue.
• TSB for freshness/form context.

Treat these as evidence, not verdicts. The best decisions usually combine load, workout quality, sleep, soreness, and the goal of the current training block.

5. Create a plan

Open Plans to create a plan manually or with AI. A useful plan should include:

• Goal and date range.
• Sport type.
• Weekly structure.
• Individual workouts with clear intent.
• Expected load when enough target information is available.

Once a plan is active, the Plan page becomes your daily training workspace.

6. Use AI Coach

AI Coach can discuss your training with context from workouts, plans, and load trends. Good questions include:

• “How did this week compare with my plan?”
• “Should I adjust tomorrow’s workout?”
• “Why did my long run feel harder than expected?”
• “Which session should I prioritize if I only have four days this week?”

AI suggestions that change a plan should be reviewed before applying. Trainingload.ai is designed to keep the final decision visible to you.

Continue with product workflows

• Manage training load with CTL, ATL, and TSB in your plan
• Use AI coach review to adjust training load safely