Training
Habit & Consistency
Weekly Adherence
8-week ride consistency vs. weekly session target
Wellness
Recovery & Readiness
Readiness Quadrant
HRV vs. Training Stress Balance — 4-quadrant form assessment
HRV Trend
RMSSD & SDNN (ms) with 7-reading rolling mean
Resting Heart Rate
Polar H10 morning supine readings vs. ScanWatch overnight average
Sleep
Total, deep, REM, and light sleep (mins) — 7 hr target shown
Biological Cost
HR recovery burden — excess HR-minutes above aerobic ceiling
Load Management
Training Load
Performance Management Chart
CTL (fitness) · ATL (fatigue) · TSB (form) — phase transitions annotated
Acute : Chronic Workload Ratio
7-day vs. 28-day rolling load — injury risk indicator
CTL Ramp Rate
Weekly fitness gain — phase-safe ceiling shown
Weekly TSS
Total training stress score per week
Session TSS Distribution
Training stress per individual session
Performance
Power & Efficiency
FTP History
Functional Threshold Power over time (from ramp tests)
Efficiency Factor
Normalised Power ÷ Average HR — improving EF = improving aerobic fitness
Cardiac Decoupling
EF drift first-to-second half — <5% indicates good aerobic base
EF by Resistance Level
Efficiency Factor at each training resistance over time
Power Duration Curve
Best mean power across durations (W) — power law envelope overlaid
Variability Index
Normalised Power ÷ Average Power — 1.00 = perfectly steady pacing
Cardiovascular
Heart Rate
Average HR per Session
Mean heart rate during rides — 28-day rolling average shown
HR Zone Distribution
Time in each heart rate zone — phase aerobic target highlighted
Polarised Training Pyramid
Low / medium / high intensity balance across the last 8 weeks
Power Zone Distribution
Time in each power zone (where power data is available)
Blood Pressure
Systolic / Diastolic trend (manual entries)
Body
Body Composition
Weight
Body weight (kg) with 7-day rolling average
Power-to-Weight Ratio
FTP per kg — Coggan athlete category overlaid
Analysis
Insights
Sleep vs. Efficiency Factor
Does last night's sleep duration predict next-day riding quality?
HRV vs. Efficiency Factor
Does morning HRV predict riding quality that day?