Smart planning
A plan built from scratch for you
It is not a template. The AI generates your complete plan using your FTP, weight, age, VO2Max, heart rate, Strava/Garmin history and current physiological status.
01 — Configuration
You define the goal, the AI designs the path
7 goal types:
Event
Improve FTP
VO2Max Booster
Sprint Punch
Climbing
Weight loss
Maintain fitness
7 disciplines:
Road
Gravel
Mountain Bike
Criterium
Ciclocross
Time Trial
Randonneur
3 intensity levels:
Easy
Conservative, prioritizes recovery, lower volume
Moderate
Balanced with progression and recovery cycles
Hard
Ambitious, higher volume, dense progression
You also configure: available hours per day, format (power or heart rate), strength included or not, and any special considerations (injuries, preferences).
02 — Cascade generation
3 levels, each more specific than the last
Macrocycle (months)
Divides the plan into months. Assigns phases: Base → Build → Peak → Taper → Recovery. Calculates TSS and volume per week. Evaluates your level (beginner, intermediate, advanced).
Weekly plan (days)
With fresh fitness data (CTL/ATL/TSB), historical RPE, wellness (HRV, sleep), menstrual cycle and actual availability. Each day receives focus, minutes, indoor/outdoor.
Daily session (blocks)
Warm-up, main set and cool-down with specific blocks: power/HR zones, cadence, repetitions, rest intervals. Dual description: watts version and HR version.
03 — Personalized zones
Each block uses your real zones, not generic ones
7 power zones calculated from your FTP:
Recovery • Endurance • Tempo • Threshold • VO2Max • Anaerobic • Neuromuscular
Each training block includes: zone, min/max watts, min/max BPM, target cadence, duration and intensity chart type. All calculated with your real data.
04 — Updated context
Each week is generated with fresh data
It is not a static plan generated on day 1. Each week, the AI receives:
- ✓Fitness status — CTL, ATL, TSB with trend. If fatigue is high, it automatically reduces the load.
- ✓RPE history — If workouts feel harder than planned, it adjusts intensity.
- ✓Wellness — HRV and sleep quality from Garmin.
- ✓Menstrual cycle — If enabled, adapts training and nutrition by phase.
- ✓Your actual availability — Hours per day with special considerations (indoor, social ride, gym).
05 — Variety
Dozens of session styles
The AI does not repeat the same session. It chooses from multiple formats depending on the day's goal:
Hard-start VO2
Tabata
Billat 30/30
Over-Under
Sweet Spot
Negative Split
Fartlek
Fast-finish
Pyramid
Cadence Variations
Sprint Openers
Progression
06 — Overtraining protection
The AI takes care of your body, not just your performance
Each week, the AI evaluates your fatigue status (TSB) and automatically adjusts the load:
- ⚠Critical fatigue (TSB < -30) — Reduces volume by 40%, adds 2+ rest days, zones 1-2 only.
- ▼High fatigue (-30 to -20) — Reduces volume by 20%, 1 extra recovery day.
- ▼Moderate fatigue (-20 to -10) — Slightly reduces, avoids consecutive hard sessions.
- ✓Optimal zone (-10 to +5) — Follows the plan as designed.
- ▲Fresh (+15 or more) — Can slightly increase intensity.
You do not need to worry about overtraining. If fatigue rises, the AI acts before your body notices.
07 — Summary
What makes this system special
- ✓3 generation levels — Macro, weekly, daily. Each with AI and updated context.
- ✓Full personalization — Your real zones, your exact availability, your current fitness status.
- ✓Dual format — Each session with description for power and for heart rate.
- ✓Smart periodization — Base → Build → Peak → Taper with automatic taper for races.
- ✓Automatic protection — If fatigue rises, the AI reduces the load before you overtrain.
- ✓Exportable — Each session can be exported directly to Zwift, Garmin, Wahoo, Rouvy or MyWhoosh.