The morning.
As soon as your watch syncs, last night is read against your normal. You get one call and everything you need to act on it.
One of five calls.
Not a score to decode. A decision, made from your sleep, HRV, resting heart rate and the load you're carrying.
Rest. A slow walk at most.
Move, nothing more.
Easy enough to hold a phone call.
Up to 90 minutes, no intervals.
Intervals at threshold. Your green light.
An exact number to hold.
Your zones come from your own threshold, found in your own sessions. Today's call sets the range. Last night's sleep sets how long.
Aim for 128. Stay 123–133. Over 133 and it's no longer an easy day.
An example. Your zones are measured from your own sessions.
The least that counts. The most that's smart.
A 30-minute road ride at 123–133.That holds your fitness. The full 60 builds it. Tomorrow doesn't change.
75 minutes, still never over 133.Past that, tomorrow drops from a hard day to a steady day.
In bed by 9:30 PM for 8h 30m of sleep.Do that, and sleep won't hold you back tomorrow.
An example.
Options that fit your terrain.
Picked from what you've actually done this year, and how your heart behaves doing it. The heart rate stays the same whatever you pick.
- Road ride, 60 minutes at 128 (123–133): our pick
- Your road rides average 127, right in range. Your recent ones stayed under 133 92% of the time.
- Trainer ride, 60 minutes at 128 (123–133)
- Your trainer rides average 126, right in range.
- Hike, 60 minutes at 128 (123–133)
- Your hikes average 116, under today's range: fine for an easy day.
- Mountain bike ride, 60 minutes at 128 (123–133)
- Your last mountain bike rides spent 31% of the time over 133 and climb 1,500 ft an hour. Holding easy means walking every climb.
An example. Yours come from your own sessions.
Tomorrow, three ways.
Every choice has a cost. You see it before you make it. Each assumes a normal night, and is re-read in the morning.
Tomorrow is a hard day: 4 × 8 minutes at 154–163.
Go 90 minutes or drift over 133, and tomorrow drops to a steady day. Two days out you carry 18% more fatigue for 2% more fitness.
Tomorrow is still a hard day, so you gain nothing by resting. Two days out you're 2% less fit.
An example.
Why, in plain words.
Train today, but take it easy. You're carrying 1h 40m of sleep debt and your last week is 22% above your normal training. But HRV and resting HR are both holding, so your body is coping. Today is about not tipping it over.
An example.