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Goals & plan

Races, weaknesses and your time budget shape the weekly plan. The daily decision follows the plan as long as your body plays along.

Build66 days to Alpine Gran Fondo (example)
Demo: goals and races are examples. With your own account you enter your own here.

My goals

What do you want to achieve, and by when? Plan, nutrition and AI follow from it.

No measurable goals yet. Examples: body weight 78 kg by 30 June, back squat 140 kg (estimated 1RM) by year end, 5 km under 22:00 by spring.

How goals work: a weight-loss goal sets your nutrition to the required pace (max. 1 % per week). A strength, running or FTP goal adds focus sessions to the weekly plan. The AI refers to it in every recommendation. The line in the bar shows where you should be given the time elapsed.

Weekly plan

Build · 8.2 h plannedNext week →
Mo05.10.Rest
Rest day

Rest.

Adjusted today: Planned rest day
Tu06.10.Quality
Climbing intervals · 115 min

15 min warm-up, 5×6 min (223–248 W) at 55–65 rpm (climb or trainer), 4 min easy. Then 35 min leg strength (squat, Romanian deadlift, 3 sets, RIR 2).

Focus: Climbing + Leg strength
We07.10.Strength
Upper-body strength · 50 min

Bench press/push-ups, pull-ups/rows, overhead press, core – 4 sets, RIR 2.

+ Swim CSS intervals · 50 min

400 m warm-up, 10×100 m @ 1:48/100 m with 15 s rest, 200 m cool-down.

Focus: Swimming
Th08.10.Quality
Threshold · 75 min

15 min warm-up, 4×8 min (236–255 W) with 4 min easy, cool-down.

Focus: Threshold / FTP
Fr09.10.Rest
Rest day

Rest.

Sa10.10.Strength
Upper-body strength · 50 min

Bench press/push-ups, pull-ups/rows, overhead press, core – 4 sets, RIR 2.

+ Swim technique · 45 min

300 m warm-up, 8×50 m technique drills (catch-up, fist, stroke count) with 20 s rest, 6×100 m @ 1:58/100 m relaxed and clean, 200 m cool-down.

Focus: Swimming
Su11.10.Long
Long ride · 107 min

107 min Zone 2 (139–186 W). With 2–3 longer climbs at the upper end of Zone 2.

Races

  • BAutumn 10K (example)28.10.2026 · 10 km run · Goal: under 45 min · in 23 days
  • AAlpine Gran Fondo (example)10.12.2026 · Cycling marathon / gran fondo · Goal: under 6 h · in 66 days

A: full build-up with a 2-week taper and 6 days of recovery. B: short preparation, 2 days of recovery. C: treated as a training session.

Focus, weaknesses & time

Main goal
Where do you want to improve? choose up to 4

The long session is the week's longest steady ride or long run (base, 1.5–4 h) – usually at the weekend when you have the most time. Training days and hours are your framework; Train-Ray distributes hard, easy and strength sessions within it.

Review

also sent as a push on Mondays
Last week (28.09.–04.10.)
6.3 hTraining (Ø 5.9)0×hard · 2× strength50 %Plan adherence0/4Focus sessions56Avg readiness2Alcohol evenings
September
25.4 hTraining (Ø 20.4)5×hard · 9× strength70 %Plan adherence6/18Focus sessions58Avg readiness6Alcohol evenings

Harder than recommended: 01.09. (Rest day: running on empty → hard session), 15.09. (Quality session postponed – easy today → hard session), 24.09. (Rest day: signs of illness → hard session)

Intensity, 4 weeks

Middle zone (tempo/threshold) 6 % – rather too little for build phase (target 13–25 %). Details

This week

Build · 8.2 h planned · Climbing intervals, Threshold

Body goal

Performance
Weight (7-day avg)75.9 kgGoal 74 kg · 1.9 kg to go
4-week trend-0.07 kg/week-0.1 % per week
Goal reached around04.04.2027in ~26 weeks at the current pace
Body fat13.2 %
Eat today2,300–2,550 kcal130 g protein · 230 g carbs · 110 g fat

Deficit only on easy days, never during peak build weeks or before races. Requirement based on your basal metabolic rate (InBody, otherwise estimated) plus training.

Focus progress

focus sessions over the last 4 weeks · metric over 90 days
ClimbingMain weakness

Long climbs, low cadence

1 of 4 planned focus sessions completed

Threshold / FTP

Hold longer hard efforts

0 of 4 planned focus sessions completed

FTP +4.2 % (238 → 248 W) over 90 days

Leg strength

Squat, deadlift, jumping power

1 of 4 planned focus sessions completed

Muscular load (strength) +30 % over 90 days · still within noise

Swimming

Technique, body position, endurance in the water

2 of 8 planned focus sessions completed

Did it work?

Recommendation vs. actual training · last 28 days
Plan adherence66 %followed = 1, partly = ½
Readiness the next day55 vs. 56-1 pts when you followed the recommendation
DayRecommendedDoneStatusReadiness after
04.10.Prioritise recoveryEndurance easy/moderate · 175 min~ partly61 (+20)
03.10.Easy – short on sleepStrength training · 41 min~ partly41 (-13)
02.10.Planned rest dayno training✓ followed54 (-10)
01.10.ThresholdThreshold / FTPEndurance easy/moderate · 47 min~ partly64 (-1)
30.09.Prioritise recoveryStrength training · 44 min~ partly65 (+34)
29.09.Climbing intervalsClimbingEndurance easy/moderate · 73 min~ partly31 (-44)
28.09.Easy – short on sleepno training– skipped75 (+13)
27.09.Long rideEndurance easy/moderate · 108 min✓ followed62 (-3)
26.09.Prioritise recoveryStrength training · 56 min~ partly65 (+37)
25.09.Planned rest dayno training✓ followed28 (-27)
24.09.Rest day: signs of illnessThreshold / FTPhard session · 49 min↑ harder55 (+12)
23.09.Easy – give your head a breakStrength training · 67 min~ partly43 (+5)
22.09.Climbing intervalsClimbinghard session · 53 min✓ followed38 (-37)
21.09.Planned rest dayno training✓ followed75 (+4)

Each day's recommendation is recomputed with what was known that morning and compared with your actual training.

Train-Ray – Demo