Building endurance takes consistent aerobic work with the right intensity distribution. Your AI coach uses your heart rate and pace data to make sure your easy days are easy and your hard days count.
The AI tracks time-in-zone data from every workout. Most self-coached endurance athletes spend too much time in zone 3 (too hard to recover from, too easy to improve). It keeps your intensity distribution aligned with the 80/20 principle.
Your pace-to-heart-rate ratio is monitored over long sessions. A improving efficiency factor (faster pace at the same heart rate) is objective proof your aerobic base is growing.
The AI implements an 80/20 intensity split, keeping most of your volume easy while placing high-intensity sessions strategically. It adjusts the ratio based on your recovery capacity and training phase.
Whether you run, cycle, swim, or do all three, the AI combines data from multiple activities to track your total aerobic load. It distributes volume across sports based on your goals and schedule.
It uses your heart rate, pace, and power data to structure training that builds your aerobic base systematically. It keeps your intensity distribution aligned with the 80/20 polarized approach that research has shown to be most effective.
About 80% of your training time at low intensity (conversational pace) and 20% at high intensity (threshold or above). The AI implements this by analyzing heart rate data from every session and adjusting your plan to maintain this distribution.
Aerobic base improvements typically show up as lower heart rates at the same pace within 4-6 weeks. The AI tracks this through your efficiency factor and cardiac drift metrics, giving you objective proof of progress.
Yes. Running, cycling, swimming, and rowing data from Strava are all incorporated. The AI accounts for the different physiological demands of each sport when calculating total training stress.
Heart rate zones, pace, power, cadence, and aerobic decoupling from Strava. Recovery metrics like HRV, resting heart rate, and sleep from WHOOP or Oura. This combination measures both training stimulus and your body's response to it.
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