Six plans, or your own
Each plan lays structured workouts across multiple weeks with the intensity ramping and backing off in the right places. Pick the one that matches where you are:
- FTP Builder — threshold-focused, to move the number that scales everything else.
- Base Endurance — aerobic volume for the foundation weeks.
- Build — sharpening intensity on top of a base.
- Peak & Race Prep — the taper into an event.
- Recovery Block — a deliberate easy week when you need one.
- General Fitness — a balanced mix with no event in mind.
Prefer to run your own? Drop any workout onto the calendar and build the plan yourself, day by day.
The performance management chart
Every ride's TSS feeds three running totals, and the PMC plots them so you can read your form at a glance:
- CTL (fitness) — your training load averaged over about six weeks. It rises slowly and reflects the base you have built.
- ATL (fatigue) — the same load over about one week. It reacts fast to a hard block.
- TSB (form) — fitness minus fatigue. Deeply negative means you are buried; positive and climbing means you are fresh and ready to go hard.
Watching those three lines is how you tell "productively tired" from "overcooked" before your legs tell you the hard way.
Achievements and levels
Thirty achievements and an XP level system track distance, streaks, power PRs, training load and time in the saddle. It is a light layer, not the point of the app — but a streak you do not want to break gets you on the trainer on the days you would rather not.