After you train.
The morning's page turns into a review. Scored against what was prescribed, not against anyone else.
82%
Good.
Good session. A bit harder than an easy day calls for.
What's good
- Held it easy: 91% of the time at or under 133.
- Right length: 65 min of the 60 planned.
What needs work
- 6 min over 133, across 3 separate climbs or pushes, peak 141. Walk the steep pitches next time, or pick the road.
An example. Yours is scored against your own prescription.
Out of 100. Not a letter grade.
Each point is shown. A 15-second spike on a pitch doesn't count like a minute of threshold work. Training on a day off or a walk day caps it at 50.
90 and up is Nailed it. 75 is Good, 60 Close, 40 Off plan. Under that, Way off.
Time held under the day's ceiling.
Time in the day's range. On an easy day, a bit under still mostly counts.
Close to the planned length: not cut short, not run long.
An example.
Numbers worth knowing.
A few, each against your own sessions of the same kind from the last year. Never against a chart of people your age.
About your usual (127).
Unbroken. That's what builds the aerobic engine.
Low: your aerobic base held for this long.
An example. Also shown when they apply: climbing, distance and speed, pace, training load and calories.
What more, and what it costs.
Tomorrow is re-planned from what you actually did, not what you were told to do.
- An easy 20-minute spin or hike, under 133
- Tomorrow stays a hard day.
- 20–30 minutes of strength
- Squats, lunges, step-ups, core. Doesn't touch tomorrow.
- Not: another long or hard session
- That turns tomorrow from a hard day into a steady day.
- If you stop here
- Nothing changes: today's session is done and done right. Tomorrow is a hard day, and tonight's sleep is what decides whether it stays that way.
An example.
Energy you can check.
It charges overnight and drains through the day. Ceiling's own formula, every point shown, so you can do the math yourself.
Now. You woke at 81. Running low: anything more today should be easy.
An example. Each hour awake costs 2.5. Each session costs 0.3 × its load × how hard it was. Ceiling doesn't read all-day heart rate or stress, so daytime life is a flat rate.