Progress
Insights first, then the data. You're always compared with yourself.
What has changed?
last 30 days vs. the 30 days 90 days ago · “unchanged” = within your normal variation↑
FTP+4.2 %238 → 248 W
↑
Fitness (CTL)+24 %
↑
VO₂max+1.0 %now 56.0, before 55.4
↓
Body fat−1.4 pts14.6 → 13.2 % · measurement accuracy ±1 pt
→
Muscle mass (InBody)unchangedTrend 28.05. → 25.09., measurement accuracy ±0.5 kg
→
Sleepunchangednow 432 min, before 434 min
→
HRVunchangednow 66.3, before 65.7
→
Resting HRunchangednow 49.3 bpm, before 49.2 bpm
→
Avg readinessunchangednow 57 pts, before 57 pts
→
Cardio loadunchanged
→
Muscular load (strength)unchanged
↑
Training volume+54 %
Intensity distribution · 4 weeks
17.1 h endurance · Target based on build phase, weakness Climbing · 66 days to goActual
Target
easy (below LT1)moderate (tempo/threshold)hard (above threshold)
- Middle zone (tempo/threshold) 6 % – rather too little for build phase (target 13–25 %).
- Easy zone 90 % – rather too much for build phase (target 72–85 %).
- More time at tempo and threshold, e.g. sweet spot or longer climbs at race pace.
What Train-Ray has learned about you
Patterns in your data, not proof- Load tolerance: You handle hard sessions well from a readiness of about 42 – lower than the default; after hard days you're back to baseline after 1.6 days on average; +1 points the next day (after easy days +3). Learned from 48 hard days.
- Plan adherence, 4 weeks: 66 % – when you followed the recommendation, readiness the next day was on average 1 point lower. Details
- Your reaction after Alcohol: HRV −9 %, Resting HR +0.9 bpm, normal after avg 0.8 days (93×, fairly certain)
- Your reaction after Stress: HRV −10 %, Resting HR +1.3 bpm, normal after avg 0.8 days (12×, tendency)
- Your reaction after Caffeine after 2 pm: HRV −5 %, Resting HR −0.6 bpm (11×, tendency)
Data & history
Metrics, charts and raw data to look up
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