Morning check-in
How you're actually doing today — feeds the completion & effort models so the pick reflects your real readiness, not just the load numbers. (Saving re-ranks today.)
Each option says what it means — no scale to remember. Feeds Models C (completion) & D (effort).
Races
The type picks the demand profile that shapes the plan; the demand levers fine-tune it per race (blank = type default): dur h = expected race duration (a 100k vs a 350k build different long rides), durab = durability emphasis 0–1, CTL lo/hi = the fitness band the season plan ramps toward. After adding your A-race, propose the plan below.
Season plan → Lost Coast Gravel Ultra (Dec 2026)
Gaps to your goal
Where the race asks for more than you currently hold. The biggest demand-weighted gap sets this block's focus — nothing is hand-picked.
Blue = projected CTL (green band = demand target). Orange = projected TSB (blue band = race window, red dashed = overreach floor). Vertical = races — load bends to land each at its TSB target (taper = TSB targeting, no taper block).
Next 7 days
| Day | TSB | Category | Workout | Load | +Z2 | Total | Min |
|---|---|---|---|---|---|---|---|
| Thu Jun 25 | +16 | sweet spot | SS Over-Unders | 83.7 | — | 83.7 | 68 |
| Fri Jun 26 | +11 | endurance | run Long Run 75 | 70.0 | — | 70.0 | 75 |
| Sat Jun 27 | +9 | durability | Endurance + Late Threshold | 135.4 | — | 135.4 | 164 |
| Sun Jun 28 | -0 | endurance | run Endurance ride fallback | 137.1 | — | 137.1 | 168 |
| Mon Jun 29 | -8 | sweet spot | SS Over-Unders | 82.7 | — | 82.7 | 68 |
| Tue Jun 30 | -9 | endurance | Z2 Base 90 | 66.9 | — | 66.9 | 90 |
| Wed Jul 01 | -8 | endurance | run Long Run 75 | 70.0 | — | 70.0 | 75 |
Weekly — load + mix
| Week of | Load | Intense | Mix | CTL | TSB |
|---|---|---|---|---|---|
| Jun 22, 26 | 424 | 2 | sweet spot, durability, sweet spot | 64.6 | -0.4 |
| Jun 29, 26 | 620 | 2 | sweet spot, durability, sweet spot | 68.4 | -12.7 |
| Jul 06, 26 | 602 | 2 | sweet spot, durability, sweet spot | 71.3 | -14.2 |
| Jul 13, 26 | 621 | 2 | sweet spot, durability, sweet spot | 74.1 | -14.3 |
| Jul 20, 26 | 639 | 2 | sweet spot, durability, sweet spot | 76.9 | -14.2 |
| Jul 27, 26 | 657 | 2 | sweet spot, durability, sweet spot | 79.6 | -14.1 |
| Aug 03, 26 | 674 | 2 | sweet spot, durability, sweet spot | 82.4 | -13.9 |
| Aug 10, 26 | 692 | 2 | sweet spot, durability, sweet spot | 85.1 | -13.8 |
| Aug 17, 26 | 709 | 2 | sweet spot, durability, sweet spot | 87.7 | -13.6 |
| Aug 24, 26 | 726 | 2 | sweet spot, durability, sweet spot | 90.4 | -13.5 |
| Aug 31, 26 | 741 | 2 | sweet spot, durability, sweet spot | 92.9 | -13.6 |
| Sep 07, 26 | 755 | 2 | sweet spot, durability, sweet spot | 95.4 | -13.7 |
| Sep 14, 26 | 769 | 2 | sweet spot, durability, sweet spot | 97.9 | -13.9 |
| Sep 21, 26 | 783 | 2 | sweet spot, durability, sweet spot | 100.2 | -13.8 |
| Sep 28, 26 | 798 | 2 | sweet spot, durability, sweet spot | 102.6 | -13.7 |
| Oct 05, 26 | 813 | 2 | sweet spot, durability, sweet spot | 104.9 | -13.6 |
| Oct 12, 26 | 828 | 2 | sweet spot, durability, sweet spot | 107.2 | -13.5 |
| Oct 19, 26 | 843 | 2 | sweet spot, durability, sweet spot | 109.4 | -13.4 |
| Oct 26, 26 | 856 | 2 | sweet spot, durability, sweet spot | 111.7 | -13.2 |
| Nov 02, 26 | 871 | 2 | sweet spot, durability, sweet spot | 113.9 | -13.1 |
| Nov 09, 26 | 842 | 2 | sweet spot, durability, sweet spot | 115.1 | -10.3 |
| Nov 16, 26 | 696 | 2 | sweet spot, durability, sweet spot | 112.8 | +1.1 |
| Nov 23, 26 | 646 | 2 | sweet spot, durability, sweet spot | 109.8 | +8.9 |
| Nov 30, 26 | 646 | 2 | sweet spot, durability, sweet spot | 107.3 | +10.3 |
| Dec 07, 26 | 331 | 2 | sweet spot, sweet spot, durability | 105.1 | +10.0 |