Today
8x 2m @ 400W VO2max Climbing Repeats • bown.health
Camps Bay Drive • Target Window 06:30 SAST
Today: Autonomic Readiness
Follicular Day 10 • Estrogen Surge
Camps Bay VO2max Hammer • 8x 2m @ 400W • bown.health
1h 15m (4,507s) • 25.1 km • 428m vert • Max Power 619W • 8 high-intensity 2-min efforts executed on Camps Bay Drive (5.1–5.6 W/kg) • bown.health.
Target Session Breakdown
Wednesday, Sep 2 • Camps Bay Drive • 8x2m @ 400W
Oatmeal & banana toast for liver glycogen saturation.
Bottle 1: 40g carbs + 500mg Na • Bottle 2: Cold water.
Sips of carb mix • Cap total on-bike carbs at 45g.
Immediate recovery shake to replenish muscle glycogen.
Camps Bay Drive 8x 2m VO2max Climbing Circuit • bown.health
Start from Green Point (Home Base) with a 15m Zone 2 warmup along Victoria Rd. All 8 intervals are executed up the identical Camps Bay Drive 5.8% climbing pitch at 400W (5.56 W/kg), with 5-minute easy descent spins down to Bakoven base between reps.
Drop your race/event route here or browse file to extract climbing sectors and calibrate interval targets.
Indoor Smart Trainer Studio (ERG Mode)
ERG LOCKEDCalibrated for Wahoo KICKR / Tacx NEO • Target 320W FTP Scale
Tomorrow
APPROVED • 2 WORKOUTSThursday, Sep 3 • Gym Strength + Lactate Flush Spin • Total: 75m • 45 TSS
Gym Heavy Compound Movements • bown.health
Heavy Posterior Chain, RDLs & Core • Gym Strength Lab
Coach Guidance: Focus on hip hinge mechanics and controlled eccentric descent on RDLs. Rest 2–3 mins between heavy sets. Protects road cycling legs while reinforcing posterior-chain power.
BOWN_0903_Gym_Compound_Strength.fit
Post-Gym Lactate Flushing Spin • bown.health
Metabolic Lactate Clearance & Aerobic Flush • Coastal Route (12.0 km)
Coach Guidance: Immediate easy spin following gym lifting. High spinning cadence stimulates blood flow to clear systemic metabolic waste and alleviate leg tightness before Friday's threshold workout.
BOWN_0903_Lactate_Flush_Spin.fit
This Week
Goals
Target events dictate your weekly mesocycle targets and physiological focus
Canola Roller 125km, Overberg
PRIORITY ASep 19, 2026 • 123.3 km • +1,787m Vert
Key Demands: High VO2 punch repeatability (380–420W rollers) + Queen Ridge climb (589m summit @ 275W).
DC Double Century 202km
PRIORITY ANov 21, 2026 • 202 km • 2,100m Vert
Key Demands: 12-man team rotations executing 400W front pulls + building to 5h 20m sustained engine @ 270W NP.
Auto-calibrates mesocycle
Canola Roller 125km (Overberg Classic)
125km 2026.gpx VerifiedOverberg Gravel & Rolling Hills • Sep 19, 2026 • Coach Plan Calibrated
1–3m 380–420W punchy surges over rolling gravel crests in opening 50km.
KM 50–70 Queen Ridge (+544m vert @ 265–290W sustained sweet spot).
KM 88–115 late attrition holding 230–255W after 2,200 kJ expended.
Total 307g carbs (3x 750ml mix bottles + 4 Maurten gels across 3h 38m).
Punchy 380–420W surges over crests to hold peloton draft.
Sustained 265–290W sweetspot climb to 589m summit.
Aero tuck, bottle hydration, echelon pack positioning.
Fatigue resistance at 240W tempo under low glycogen.
300W leadout into 800W+ max sprint finish.
Tomorrow's session (8x 2m @ 400W VO2 repeats on Camps Bay Drive) is programmed specifically to build neuromuscular punch repeatability for Sector 1 (KM 0–50 Overberg Rollers). Saturday's upcoming 3x 15m @ 275W Sweet Spot session will lock in threshold stamina for the KM 50–70 Queen Climb.
400W Front Pulls (8x 2m Reps)
Crucial 390-410W front pulls in 12-man pace-line to hit 5:20 finish pace without blowing up.
5h 20m Sustained Engine
Targeting 270W NP across 202km with progressive volume and high glycogen sparing.
Gravel Surges (350–420W)
Explosive 30-90s surges over loose Greyton gravel rollers while preserving traction.
Continuous Adaptive Learning
Constantly checks each ride's metrics and adapts the plan to ensure you achieve your race goals.
Data
Ramp Rate: +1.17/wk
Status: Productive
State: Fresh / Primed
Baseline 47.9 ms • Optimal Recovery
W' Capacity: 37.2 kJ
Up from 1.55 (2025) • Aerobic efficiency
Up from 217W (2025) • Steady threshold growth
7.6h Sleep • Parasympathetic tone
Up from 21.6 km/h (2020) • High-torque pacelines
28,420 km • Total Career Load
Women's Menstrual Cycle & Autonomic HRV Intelligence
ACTIVE28-Day Biphasic Hormone Model • Autonomic Parasympathetic/Sympathetic HRV Tracking
28-Day Hormonal Shift & Expected Autonomic HRV Curve (RMSSD)
Baseline: 55 msEstrogen surge enhances vagal tone and lowers resting HR to 46 bpm (-2 bpm). Recovery velocity is at its monthly peak.
Superior neuromuscular recruitment and rapid muscle glycogen resynthesis. Ideal window for maximal high-intensity intervals and critical power testing.
High carbohydrate oxidation efficiency. Target 60–90g carbs/hr during hard sets. Baseline hydration: 1 bottle 750ml with standard electrolytes.
90-Day Fitness (CTL), Fatigue (ATL), Form (TSB) & HRV Trend
Mean Maximal Power Curve & Modeling
Quarterly Progress (Past 4 Quarters)
Q4 2025 → Q3 2026 • NP, IF & EF Progression
Annual Progress (Past 5 Years)
2022 → 2026 • 5-Year Physiological Trajectory
| Date | Ride Name | Distance | Duration | Avg Speed | Avg W | NP | IF | EF | TSS |
|---|