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The Core Pages That Keep Training on Track

Trainingload.ai is not a pile of isolated tools. It brings today’s workout, the plan, calendar, training load, and AI coach review into one place.

Today's suggestion · Jun 3 · Wednesday

Keep the tempo run. If fatigue climbs after warm-up, cap intensity and protect tomorrow's aerobic volume.

1 workoutTSB -4Recent activityAsk coach
Current plan
Target load5

Marathon Base Block

Week 5 / 12Aerobic volume with one quality session
View current plan
This week load
248
Last week load
231
Change vs last week
+17
Load

Summary

Key training signals that shape today's next step.

PMC
Load
CTL 72 · ATL 76 · TSB -4
Power
FTP
FTP 286W · CP 302W
Speed
Pace
TP 4:18/km · CS 4:05/km
Heart Rate
BPM
Resting 48 bpm · Max 188 bpm

Today's execution

｜ Jun 3 · Wednesday · 1 workout

Open today
1
Tempo run
Planned
Run52 min3 x 8 min steady-hard
Waiting for completed activity
1
session

Current state

Fatigue
76ATL
76%
Fitness
72CTL
72%
Form
-4TSB
VO2 Max
54ml/kg/min
Excellent
Training Strain
684

Load metric

Suggested Rest
1days

To Reach TSB=0

Health
Resting heart rate48 bpm
Max heart rate188 bpm

Recent activities

Aerobic run
06-02 07:42
11.8 km · 62 min
Reviewed
Endurance ride
06-01 18:20
54.2 km · 126 min
Synced
Pool technique
05-31 06:55
2.0 km · 45 min
Reviewed
Plan
Execute
Load
AI Review
Use by training question

Choose the feature that matches what you need to decide

Check load, review progress, update zones, or adjust the next week without reading a wall of theory first.

Training Analysis Page

A focused training decision flow for plan-vs-actual review, load interpretation, and next-step adjustments.

AI Marathon Planning Page

An adaptive marathon planning flow using completed workouts, PMC signals, and confirmable AI adjustments.

Feature pages

Jump straight to the feature you need

Open the page for the exact training question in front of you: load, progress, thresholds, zones, or readiness.

Power Curve

Analyze power-duration behavior and connect it to CP/FTP and load decisions.

Power Rankings

Benchmark strengths and limiters by duration for block-level decisions.

Custom Zones

Set custom power/pace/heart-rate zones aligned with your threshold model.

CP / FTP / LTHR Estimator

Estimate threshold anchors with file and model workflows before adjusting zones.

effective VO2max Trend

Review response trend with load context before changing intensity.

Best Efforts

Track best efforts across durations and compare progress by block.

Fitness / Fatigue / Form

Use CTL/ATL/TSB context to make weekly stress and recovery decisions.

PMC Fitness Chart

Use the PMC chart workflow to turn CTL/ATL/TSB into practical actions.

Core training loop

Plan, train, review, and adjust without losing context

Every page supports the same goal: train well today, recover when needed, and keep improving over time.

Training Plan

Create, save, activate, and adjust a plan you can actually follow.

  • Cycle goal
  • Weekly structure
  • Executable workouts
Current cycle
Remaining7 weeks

Marathon base block

Week 5 / 12 · ACTIVE36 sessions

Cycle progress

W1
3/3
W2
3/3
W3
3/3
W4
3/3
W5
2/4
Current
W6
0/3
W7
0/3
W8
0/3

This week load

W5
Planned sessions
3
M06/01
1/1
T06/02
0/0
W06/03
1/1
T06/04
0/0
F06/05
0/0
S06/06
0/1
S06/07
0/0

Week sessions

Mon
06/01

Easy run 45 min

RUN · Z2 45 min
Planned loadTSS 42
Linked · Sun easy run
Done
W5 D1
Wed
06/03

Steady run 35 min

RUN · steady aerobic
Planned loadTSS 88
No linked activity
Today
W5 D3
Sat
06/06

Long run 90 min

RUN · long endurance
Planned loadTSS 116
No linked activity
Planned
W5 D6

Plan Calendar

View planned workouts and real workouts together to spot misses, dense weeks, and recovery gaps.

  • Plan vs actual
  • Weekly rhythm
  • Recovery gaps
Month overview
Sun
Mon
Tue
Wed
Thu
Fri
Sat
06/17
Wednesday
Load
88
Activity
1
Training block
2 planned sessions
Plan progress
Sessions
5
vs previous block up
TSS
312
vs previous block up
Distance
56.8 km
vs previous block up
Duration
226 min
vs previous block up

Training Load

Use CTL, ATL, and TSB to turn training stress into evidence for progress.

  • Fitness trend
  • Recent fatigue
  • Form and freshness
All sports
VO2max
54ml/kg/min
Excellent
Fatigue
76ATL
High
Fitness
72CTL
Stable
Form
-4TSB
Trainable

Overview

Recent 30 days

Training Stress
30d
Fitness
30d
Fatigue
30d
Form
30d

AI Workout Review

AI reads the plan, real workouts, load, and readiness signals before explaining what should change.

  • Daily review
  • Weekly review
  • Evidence explained
I feel tired this week. Should we adjust Thursday tempo?

Keep the training intent, but make Thursday a shorter steady run. That protects Saturday long run while the block keeps moving.

Thursday workout adjustment

Fatigue is elevated this week. Reduce Thursday stress while keeping aerobic rhythm.

Before
Tempo run
Week 5 · Day 4
work 3x10m pace Z4
After
Steady run
Week 5 · Day 4
work 35m pace Z2
Changes
text：work 3x10m pace Z4 → work 35m pace Z2
Ask: if Friday feels good, can we bring intensity back?
Thinking

Make the core training flow feel solid first.

For beta, the priority is not more features. It is making plans, completed workouts, load changes, and AI suggestions fit together naturally.

Today Overview

See what to train today, where the plan stands, and what recent workouts are saying.

Today's workoutPlan progressRecent feedback

Workout Adjustments

Adjustments appear as before/after drafts that are validated and applied only after confirmation.

Before and afterField validationUser confirmation

Keep the whole training flow connected

Plans, completed workouts, load changes, and AI suggestions work best when they stay in the same context.

Trainingload.ai Features | Adaptive Plans, Load, and AI Coach