Intervals.icu AI Pro Coach

Today

Cycle: Day 10 (Mid-to-Late Follicular)

HRV: 44 ms (Balanced)

RHR: 46 bpm

Sleep: 88 (7.6h)

10°C (Feels 9°C)

6 km/h S

Overcast • Cool Morning

Wear: Gilet + Warmers

Fuel: 60g Pre + 40g Mix

Coach

Training Focus

8x 2m @ 400W VO2max Climbing Repeats • bown.health

Camps Bay Drive • Target Window 06:30 SAST

Duration

75 mins

8x 2m Reps

Target Power

390–410W

VO2max

Planned Load

95 TSS

1.05 IF

Fuel: 60g Pre + 40g Mix

Today: Autonomic Readiness

Circadian Balance • Autonomic Equilibrium

Sleep

88 (7.6h)

Restorative

HRV

44 ms

Balanced

RHR

46 bpm

Low Stress

Physiology: Peak VO2 Capacity Form (TSB): +4.2 (Fresh)

Fueling Protocol

2x 750ml Bottles 40–50g On-Bike Carbs

1. PRE-RIDE (60M)

🥣 60g Carbs + Espresso

Oatmeal & banana toast for liver glycogen saturation.

2. BOTTLES (2x 750ml)

🍼 40g Mix + Pure Water

Bottle 1: 40g carbs + 500mg Na • Bottle 2: Cold water.

3. DURING RIDE

⚡ 1x Gel (25g) @ 35m

Sips of carb mix • Cap total on-bike carbs at 45g.

4. RECOVERY (<30M)

🥤 25g Whey + 50g Carbs

Immediate recovery shake to replenish muscle glycogen.

Completed Workout

75 mins • 26.2 km • +610m vert • 268W NP • 100 TSS

Continuous Ride Power Timeline (Highlighted segments mark Duncan's 8x 2-min efforts): Target: 380–420 W (5.1–5.6 W/kg)

Target Session Breakdown

Wednesday, Sep 2 • Camps Bay Drive • 8x2m @ 400W

Day 10 (Follicular Peak)

8x 2m @ 400W

18°C (Cool & Dry)

13 km/h Breeze

Gilet + Warmers

40g Carbs / Bottle

95 TSS Target

Drop .GPX / .FIT route or click to browse

Upload

Routes 8 REPEATS ON CAMPS BAY DRIVE

Indoor Smart Trainer Studio (ERG Mode)

ERG LOCKED

Calibrated for Wahoo KICKR / Tacx NEO • Target 320W FTP Scale

Interval Power (ERG)

400 W

125% FTP • 5.56 W/kg

Target Cadence

96-102 RPM

High cadence torque sparing

Recovery Valleys

140 W

5:00 active flush @ 85 RPM

Indoor Sweat Rate

+30%

Dual high-velocity fan required

Workout Step Sequence (18 Segments • 75m Total): Auto-transmitted via ANT+ / BLE FE-C

1. Warmup: 10:00 @ 180W (56% FTP)

90 RPM

2. Primer: 5:00 @ 240W (75% FTP)

95 RPM

3. Rep 1 (VO2): 2:00 @ 400W (125% FTP)

100 RPM

4. Recovery 1: 5:00 @ 140W (44% FTP)

88 RPM

5. Rep 2 (VO2): 2:00 @ 400W (125% FTP)

100 RPM

6. Recovery 2: 5:00 @ 140W (44% FTP)

88 RPM

7. Rep 3 (VO2): 2:00 @ 400W (125% FTP)

100 RPM

8. Recovery 3: 5:00 @ 140W (44% FTP)

88 RPM

9. Rep 4–8 (VO2): 5x [2m @ 400W / 5m Rest]

100 RPM

18. Cooldown: 6:00 @ 130W (41% FTP)

80 RPM

Direct Sync: Zwift (.ZWO) TrainerRoad Garmin Edge Indoor

Workout File Ready for FE-C Broadcast

Sectors Matched to physical climbs from your 1,490 rides

Alt. Options

Tomorrow

APPROVED • 2 WORKOUTS

Thursday, Sep 3 • Gym Strength + Lactate Flush Spin • Total: 75m • 45 TSS

Cycle: Day 11 (Follicular Base)

45m Gym Compound Strength (25 TSS)

30m Lactate Flush Spin (20 TSS)

19°C (Feels 18°C)

2 FIT Workouts Pre-Synced

Gym Heavy Compound Movements • bown.health

Heavy Posterior Chain, RDLs & Core • Gym Strength Lab

25 TSS

Duration

45 mins

3 Blocks

Intensity

RPE 8 / Heavy

Compound

Post-Gym Lactate Flushing Spin • bown.health

Metabolic Lactate Clearance & Aerobic Flush • Coastal Route (12.0 km)

20 TSS

Duration

30 mins

12.0 km

Target Power

< 150W

120–140W Z1

Cadence Target

> 95 RPM

Low Torque

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.

Pre-Synced: BOWN_0903_Lactate_Flush_Spin.fit

This Week

Goals

Target events dictate your weekly mesocycle targets and physiological focus

Edit or add target races by speaking to AI Coach at top

Canola Roller 125km, Overberg

Sep 19, 2026 • 123.3 km • +1,787m Vert

18 Days

92% Ready

Key Demands: High VO2 punch repeatability (380–420W rollers) + Queen Ridge climb (589m summit @ 275W).

DC Double Century 202km

Nov 21, 2026 • 202 km • 2,100m Vert

81 Days

74% Ready

Key Demands: 12-man team rotations executing 400W front pulls + building to 5h 20m sustained engine @ 270W NP.

+ Add Target Race

Auto-calibrates mesocycle

Canola Roller 125km (Overberg Classic)

Overberg Gravel & Rolling Hills • Sep 19, 2026 • Coach Plan Calibrated

123.3 km +1,787m Vert 589m Summit Pace: 3h 38m (245W NP)

Canola Roller 125km Route Map (Overberg Verified GPS) 123.3 km Loop • Bredasdorp Start/Finish

Elevation Topography Profile (1,959 GPS Points) Min 160m • Max 590m

VO2 Punch Repeatability 88/100

1–3m 380–420W punchy surges over rolling gravel crests in opening 50km.

Threshold Ridge Climbing 87/100

KM 50–70 Queen Ridge (+544m vert @ 265–290W sustained sweet spot).

Aerobic Durability 94/100

KM 88–115 late attrition holding 230–255W after 2,200 kJ expended.

Fueling Rate 85g / hour

Total 307g carbs (3x 750ml mix bottles + 4 Maurten gels across 3h 38m).

Key Tactical Race Sectors 5 Distinct Tactical Zones

Sector 1: KM 0–50 +620m

Overberg Canola Rollers

Punchy 380–420W surges over crests to hold peloton draft.

Sector 2: KM 50–70 +544m

The Queen Ridge Climb

Sustained 265–290W sweetspot climb to 589m summit.

Sector 3: KM 70–88 -480m

Crosswind Ridge & Descent

Aero tuck, bottle hydration, echelon pack positioning.

Sector 4: KM 88–115 +410m

Late Attrition Rollers

Fatigue resistance at 240W tempo under low glycogen.

Sector 5: KM 115–123.3 +213m

Final Town Run-in & Sprint

300W leadout into 800W+ max sprint finish.

Coach Ryan: Training Alignment for Canola Roller 125km 92% Mesocycle Match

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.

Sharpening

DC 12-Man Pulls ACTIVE FOCUS

400W Front Pulls (8x 2m Reps)

Current: 80% Repeatability Target: 95%

Crucial 390-410W front pulls in 12-man pace-line to hit 5:20 finish pace without blowing up.

DC 5:20 Target Pace 270W NP

5h 20m Sustained Engine

Current: 255W NP (4h) Target: 270W (5h 20m)

Targeting 270W NP across 202km with progressive volume and high glycogen sparing.

Greyton Rollers 88% READY

Gravel Surges (350–420W)

Current: 391W (5m PR) Target: 410W

Explosive 30-90s surges over loose Greyton gravel rollers while preserving traction.

AI Pro Coach AUTONOMOUS

Continuous Adaptive Learning

Status: Continuous 24/7 Reliability: 100%

Constantly checks each ride's metrics and adapts the plan to ensure you achieve your race goals.

Data

Intervals.icu

Fitness (CTL) 42-Day

53.1

Ramp Rate: +1.17/wk

Fatigue (ATL) 7-Day

57.3

Status: Productive

Form (TSB) CTL - ATL

+4.5

State: Fresh / Primed

HRV (RMSSD) Balanced Baseline

44 ms

Baseline 47.9 ms • Optimal Recovery

Morton-3P CP Critical Power

278W

W' Capacity: 37.2 kJ

Efficiency Factor (EF) ↑ +4.5% YoY

1.62 W/bpm

Up from 1.55 (2025) • Aerobic efficiency

Normalized Power (NP) ↑ +5.1% YoY

228W (3.17 W/kg)

Up from 217W (2025) • Steady threshold growth

Resting HR & Sleep 88 Sleep Score

46 bpm

7.6h Sleep • Parasympathetic tone

Average Speed ↑ +31.5% Career

28.4 km/h

Up from 21.6 km/h (2020) • High-torque pacelines

Volume & Rides ↑ +4.2% MoM

1,490 Rides

28,420 km • Total Career Load

Women's Menstrual Cycle & Autonomic HRV Intelligence

ACTIVE

28-Day Biphasic Hormone Model • Autonomic Parasympathetic/Sympathetic HRV Tracking

Current Status

Cycle Day 9 of 28

Mid-Follicular (Peak HRV)

Days 1–5: Early Follicular Days 6–13: Mid-Follicular (Today: Day 9) Days 14–16: Ovulation Days 17–28: Luteal

28-Day Hormonal Shift & Expected Autonomic HRV Curve (RMSSD)

Baseline: 55 ms

Estrogen Progesterone Expected HRV

Today: Day 9 (+5.5% HRV Peak)

Autonomic HRV Status Balanced

44 ms (Optimal Parasympathetic Dominance)

Estrogen surge enhances vagal tone and lowers resting HR to 46 bpm (-2 bpm). Recovery velocity is at its monthly peak.

Training Prescription Prime VO2max Window

8x 2m @ 400W VO2max Repeats (Tomorrow)

Superior neuromuscular recruitment and rapid muscle glycogen resynthesis. Ideal window for maximal high-intensity intervals and critical power testing.

Fueling & Hydration Protocol High Carb Yield

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

NP EF IF

Annual Progress (Past 5 Years)

2022 → 2026 • 5-Year Physiological Trajectory

NP EF IF

Date	Ride Name	Distance	Duration	Avg Speed	Avg W	NP	IF	EF	TSS

Athlete Profile & Connected Accounts

Manage biometrics, power zones, device sync, and calendar agenda optimization.

Athlete Biometrics & Physiology

Morton-3P Model Active

Athlete Name

Weight (kg)

Lab FTP (Watts)

Lactate Threshold HR (LTHR)

Max Heart Rate (BPM)

Resting Heart Rate (BPM)

Home City / Location Base

Biological Sex / Physiology Engine

Menstrual Cycle Tracking & HRV Adaptation Parameters

Active

Last Period Start Date

Avg Cycle Length (Days)

Period Duration (Days)

Hormonal Contraceptive / Status

Calculated Phase: Cycle Day 9 • Mid-to-Late Follicular Phase

Expected HRV: +5.5% (58 ms RMSSD) • Prime VO2max Window

Connected Platforms & Device Integrations

4 of 4 active feeds connected

Garmin Connect

Duncan Luke (Edge 1040 / Forerunner)

CONNECTED

Direct wireless push of structured .FIT workouts to Garmin Edge head units and automatic sync of power, cadence, and HR telemetry.

Last Workout Push: 8x2m @ 400W (Edge 1040)

Last Sync Status: Today at 06:41 SAST

Intervals.icu

Athlete i335570 (Duncan Luke)

CONNECTED

Primary performance analytics engine. Synchronizes Fitness (CTL), Fatigue (ATL), Form (TSB), Morton-3P Critical Power, and Power Duration curves.

API Authentication: Valid (Bearer / Basic Auth)

Last Metric Refresh: Today at 10:41 SAST

Google Health API

OAuth 2.0 (Fitness & Health Scopes)

CONNECTED

Biometric data feed for gym strength workouts, sleep architecture stages, resting heart rate, and Active Zone Minutes for multi-sport training load balancing.

Latest Activity Stream: Gym Strength (73 min • 38 TSS)

Health Token Status: Today at 09:02 SAST

Calendar & Daily Agenda

Google Calendar / Apple Calendar / iCal

READY TO CONNECT

Connect your calendar subscription link. AI Coach scans your daily meeting agenda to schedule hard sessions inside open free windows without work collisions.

Calendar Subscription Link (iCal / ICS Feed)

Scanned Daily Events: Not connected

Last Agenda Scan: Just now

Intelligent Agenda & Time Slot Optimizer

16:15 – 17:30 (Golden Hour)

AI Coach's Daily Agenda Recommendation

Clear 2.5-hour afternoon window detected between 16:00 and 18:45 following your 15:45 client call. Peak core body temperature for maximal 400W VO2 power output.

Today's Detected Commitments & Free Windows

No external calendar linked yet

Paste your private Google or Apple Calendar iCal link (.ics) above to scan real commitments and automatically resolve schedule conflicts.

Automation & Notification Toggles

Auto-Push to Garmin Edge

Automatically sync approved workout .FIT

MPS Fueling Window Alerts

35g leucine protein timer after strength

Weather Resilience Cues

Wind & temperature mental grit tips

Coach Portal & Multi-Tier AI Steering

Head Director Mode

Audit athlete progression, inspect AI coaching interactions, share referral links, and steer AI prompt directives.

Active Athlete:

Coach Referral Sign-Up Link & Attribution Tracker

Unique Attribution ID: COACH-RYAN-CT94

Your Tracked Athlete Sign-Up URL Directly tags registering athletes to your coach dashboard

https://intervals.pro/join?coach_ref=COACH-RYAN-CT94&attribution=coach_ryan_pro

Invites Sent

Registered

Pending

Conversion

25.0%

Recent Attributed Athlete Sign-Ups

Athlete	Status	Registered Date	Tier Plan	Current CTL

Duncan Luke • At-A-Glance Physiological & Progression Summary

CTL 53.1 • Fresh (+4.5 TSB) Grade A+ Compliance

Fitness & Form (TSB)

53.1 CTL • +4.5 TSB

Ramp Rate: +1.17 / wk ATL: 57.3

Power Kinetics (Morton-3P)

320W 4.44 W/kg

CP: 278W W': 37.2 kJ EF: 1.62 (+8.7%)

Autonomic Health (RHR/HRV)

46 bpm 44 ms (Balanced)

Sleep: 7.6h (Score 88) Parasympathetic

A-Race Priority

18 Days Corona Roller

Readiness: 88% Next: DC 202km (81d)

Today's Completed Double Session Grade A+ (100 TSS)

75.7m Coastal Base (211W NP, 1.04 VI, 0.79% decoupling) + 73m Heavy Gym Strength. Pacing strictly disciplined with leg freshness preserved for squats.

Tomorrow's Scheduled Key Session 95 TSS • 75 mins

8x 2m @ 400W VO2max (Camps Bay Pitch) — Target: 390-410W. Fueling: 60g pre-ride carbs, 40g mix on-bike.

AI Pro Coach Conversation & Advice Audit

Real-time log of what the AI Coach advised the athlete and automated plan adaptations made.

Current 4-Week Mesocycle Plan Overview

Week 1 of 4 • 490 TSS

3-Tier Coach AI Steering Console

Control how the Gemini 2.5 AI agent coaches this specific athlete, adjusts the training mesocycle, and governs global platform rules.

Tier 1: Athlete Directives (Duncan Luke)

Injected directly into AI Agent Context

Interval Power Ceiling (Watts) 410W

Strictly caps anaerobic surges on VO2 repeats to prevent early depletion.

Pedaling Cadence Floor (RPM) 88 RPM

Forces high RPM pedaling to unload knee joints & lumbar spine.

AI Coach Persona & Tone

Defines the linguistic style of conversational responses.

Custom Coach Directives for Athlete Overrules default AI recommendations

Tier 2: Mesocycle & Training Plan Steering

Governs Macro Block Architecture

Target Peak Event

Intensity Distribution Bias

Weekly TSS Ceiling

Tier 3: Platform-Wide AI Governance (Proceed with Caution)

Global Platform Scope

CRITICAL: Global AI Model & Physiological Safety Guardrails

Modifying these parameters sets platform-wide algorithmic limits, emergency physiological cutoffs, and Gemini model temperatures across all athletes. Changes require explicit security acknowledgment.

Emergency HR Safety Alert (% Max)

Triggers de-load if sustained over threshold.

HRV Crash Rest Trigger (% Drop)

Enforces rest day if RMSSD drops by this %.

Max Carb Recommendation (g/h)

Protects against osmotic gut distress.

Garmin/Intervals Push Mode

Workout dispatch authorization mode.

Today

8x 2m @ 400W VO2max Climbing Repeats • bown.health

Today: Autonomic Readiness

Completed Workout

Target Session Breakdown

Indoor Smart Trainer Studio (ERG Mode)

Tomorrow

Gym Heavy Compound Movements • bown.health

Post-Gym Lactate Flushing Spin • bown.health

This Week

Goals

Canola Roller 125km, Overberg

DC Double Century 202km

Canola Roller 125km (Overberg Classic)

400W Front Pulls (8x 2m Reps)

5h 20m Sustained Engine

Gravel Surges (350–420W)

Continuous Adaptive Learning

Data

Women's Menstrual Cycle & Autonomic HRV Intelligence

28-Day Hormonal Shift & Expected Autonomic HRV Curve (RMSSD)

90-Day Fitness (CTL), Fatigue (ATL), Form (TSB) & HRV Trend

Mean Maximal Power Curve & Modeling

Quarterly Progress (Past 4 Quarters)

Annual Progress (Past 5 Years)

Athlete Profile & Connected Accounts

Athlete Biometrics & Physiology

Menstrual Cycle Tracking & HRV Adaptation Parameters

Connected Platforms & Device Integrations

Garmin Connect

Intervals.icu

Google Health API

Calendar & Daily Agenda

Intelligent Agenda & Time Slot Optimizer

AI Coach's Daily Agenda Recommendation

Automation & Notification Toggles

Coach Portal & Multi-Tier AI Steering

Coach Referral Sign-Up Link & Attribution Tracker

Duncan Luke • At-A-Glance Physiological & Progression Summary

AI Pro Coach Conversation & Advice Audit

Current 4-Week Mesocycle Plan Overview

3-Tier Coach AI Steering Console

Tier 1: Athlete Directives (Duncan Luke)

Tier 2: Mesocycle & Training Plan Steering

Tier 3: Platform-Wide AI Governance (Proceed with Caution)

Community Pelotons & Bows 🏹

Upcoming Group Rides & Meetups

Peloton Breakthrough Feed

Platform-Wide Governance Caution

Invite Athlete & Generate Tracked Link

Invite to Camps Bay 8x 2m VO2max

8x 2m @ 400W VO2max Repeats

Set Athlete Location