Power zones
Analyze time in power zones from Functional Threshold Power® (FTP), Critical Power (CP), or custom ranges.
Keep the plan moving.
AI-adaptive training plans forrunning
Trainingload.ai turns every completed workout into feedback for the next one: plan the work, complete the session, understand the load, and adjust with confidence.
Today's suggestion · Jun 3 · Wednesday
Keep the tempo run. If fatigue climbs after warm-up, cap intensity and protect tomorrow's aerobic volume.
Current plan
Target load5
Marathon Base Block
Week 5 / 12Aerobic volume with one quality session
View current plan
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
Load
This week load
248
Last week load
231
Change vs last week
+17
7 wk14 wk30 wk60 wk
Summary
Key training signals that shape today's next step.
Today's execution
｜ Jun 3 · Wednesday · 1 workout
Metrics and thresholds
The training signals athletes actually care about.
Power, heart rate, pace, thresholds, load, and efficiency metrics are organized so every workout can update the next decision.
Heart rate zones
Use maximum heart rate, lactate threshold heart rate (LTHR), resting heart rate, and model-based zones.
Pace zones
Turn threshold pace and race context into run intensity zones.
Custom zones
Edit zone ranges when your model or sport needs different bands.
Auto threshold updates
Detect new Functional Threshold Power® (FTP), Critical Power (CP), VDOT, and threshold signals from activities.
Threshold history
Keep Functional Threshold Power® (FTP), Critical Power (CP), pace, heart rate, and VO₂max changes traceable.
Performance Management Chart (PMC)
Use chronic training load (CTL), acute training load (ATL), and training stress balance (TSB) to understand fitness, fatigue, and form.
VO₂max
Track aerobic capacity beside load, pace, and recent execution.
Functional Threshold Power® (FTP)
Use Functional Threshold Power® (FTP) for zones, Intensity Factor® (IF), Normalized Power® (NP), and load.
Critical Power (CP)
Estimate Critical Power (CP) and model efforts across the power-duration curve.
VDOT running score
Connect running performance to pace targets and race context.
Max Mean Power (MMP) / Power-Duration Curve (PDC)
Read maximum mean power and power-duration curve changes.
Normalized Power® (NP) / xPower
Quantify uneven efforts with normalized and Skiba-style power.
Intensity Factor® (IF) / Relative Intensity (RI)
Compare workout intensity against Functional Threshold Power® (FTP) or Critical Power (CP)-based thresholds.
Training Stress Score® (TSS) / BikeScore
Turn duration and intensity into comparable training stress.
Variability Index (VI)
Measure how smooth or stochastic the power output was.
W/kg
Track power-to-weight ratio for climbing and performance context.
Efficiency Factor (EF)
Use efficiency factor to compare power output against heart rate.
Pw:Hr decoupling
Spot aerobic drift when heart rate rises for the same output.
Zone distribution
See how much work landed in each power, heart-rate, or pace zone.
Product structure
Four pages for the training loop.
Ask, schedule, execute, and review without losing context.
Chat
Ask before changing the plan.
Use recent training, load, and fatigue context before you adjust.
AI Coach
Marathon base adjustment
New chat
I feel tired this week. Should we adjust Thursday tempo?
EvidenceCurrent planRecent workTraining load
Keep the training intent, but make Thursday a shorter steady run. The block keeps moving while Saturday stays protected.
Plan adjustment draft
Week 5 · 1 workout change
Before
Tempo run 3 x 10 min
After
Steady run 35 min
Confirm change
Calendar
See the week clearly.
Planned workouts and completed activities stay in one timeline.
Month view
Sun
Mon
Tue
Wed
Thu
Fri
Sat
1
2
342
4
5
6
7
864
9
10
11
1276
13
14
15
16
1788
18
19
20
2154
22
23
2469
25
26
27
28
29
30
Plan
Keep the block on track.
Current cycle, weekly target, and upcoming work stay visible.
Current cycle
7 weeks left
Create plan
Marathon base block
Week 5 / 12 · ACTIVE36 sessions
Cycle progress
W5
W1
3/3
W2
3/3
W3
3/3
W4
3/3
W5
2/4
W6
0/3
W7
0/3
W8
0/3
This week load
W5
Planned sessions
4
M06/151/1
T06/160/0
W06/171/1
T06/180/0
F06/190/0
S06/200/1
S06/210/0
Week sessions
Mon
06/15
Easy run 45 min
RUN · Z2 45 min
Planned loadTSS 42
Done
W5 D1
Wed
06/17
Steady run 35 min
RUN · steady aerobic
Planned loadTSS 88
Today
W5 D3
Sat
06/20
Long run 90 min
RUN · long endurance
Planned loadTSS 116
Planned
W5 D6
Overview
Review the training state.
Fitness status and trend charts stay together for quick review.
All sports
Edit
VO2max
54ml/kg/min
Excellent
Fatigue
76ATL
High
Fitness
72CTL
Stable
Form
-4TSB
Trainable
Overview
Recent 30 days
Training Stress
30dFitness
30dFatigue
30dForm
30dData sources
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