Base 1 — build FTP 192 to 205, extend long ride from 2h to 3h.
Two quality sessions plus one long ride weekly.
2h 41
average weekly volume this phase
3.0 rides / week · last ride 28 May
Last 5 sessions
Most recent first. Hover a card for the full detail.
Training volume in heart rate zone
Complete weeks only. Hover a block for time in that zone.
Training volume by watt zones
Coggan seven-zone model. Hover a block for time in
that zone. Power is what you produced; heart rate is what it cost.
Efficiency factor
Threshold sessions only. May cross power sources — see the chart note.
Watts at zone 2
Power held while heart rate sat in zone 2, one point per session.
Average power by heart-rate zone
Weekly average watts held within each heart-rate zone, first ten
minutes of every session excluded, split into a lower and upper half.
Durability
How the power-to-heart-rate ratio drifts as work accumulates within a
ride, measured only from seconds inside the 56–90% FTP band so surges cannot distort it.
Every ride contributes, not just long ones.
Power profile
Not shown yet
Reference heart rate — fires on 100% of long rides. No long rides since May.
Best 5 and 10 min power — needs FTP sessions. Restart 12 October.