How it thinks

A gate, then three loops.

Nothing gets planned before the safety gate clears. Only then do three loops run, each on its own clock — a day, a week, a training block — each one handing its conclusion to the next.

safety gate STOP no plan issued clear loop 1 · daily Readiness sleep · HRV · RHR check-in answers yesterday's load → go / ease / rest every day loop 2 · weekly Plan 7 days of sessions load vs. work week last week's review → next week's plan every saturday loop 3 · block Periodization weeks of load history race priorities (A/B/C) ramp rate + form → phase + weekly target every block base build peak taper race load rises through base and build, drops through the taper, and lands on race day

The daily loop can veto the weekly plan. The weekly plan can't override the gate.

  • Runs daily Readiness

    Every morning, one question: what is this body good for today? The answer changes the session, or removes it. A green light is earned, not assumed.

    sleep · HRV · resting HR · subjective check-in · yesterday's load
  • Runs weekly Plan

    Seven days laid out against the week that actually exists — meetings, travel, the days where 05:30 isn't happening. Sessions are placed where they can survive.

    weekly training load · phase target · last week's review · calendar reality
  • Runs per block Periodization

    Base to build to peak to taper, aimed at a specific date. This is the loop that knows why an easy week in March matters to a June result.

    load history · race priorities · ramp rate · fitness & form trend

The data model

Load, measured — not estimated by feel.

"Hard" and "easy" are not units. This is the vocabulary the system reasons in: quantities derived from watts and pace, so that a decision to back off can point at a number instead of a mood.

Quantity Unit What it answers
TSS points Training Stress Score — how much a single session actually cost, combining how hard and how long.
IF 0.00–1.20 Intensity Factor — how hard that session was relative to threshold, independent of its length.
CTL 42-day avg Fitness. The slow-moving accumulation of work. Takes weeks to build and weeks to lose.
ATL 7-day avg Fatigue. The fast-moving cost of recent work. Rises and falls within days.
TSB CTL − ATL Form. Fitness minus fatigue — the number a taper is designed to move, and the reason tapers exist.
Ramp rate ΔCTL / week How fast fitness is being added. Push it too hard and the injury risk arrives before the fitness does.
ACWR acute : chronic Acute-to-chronic workload ratio — whether this week is dangerously out of step with the last month.

Honest framing: this is the model the coach reasons in — the quantities it computes from activity data and argues from when it changes a session. It is not a claim that a polished TSS and form chart is sitting in a live dashboard today. The reasoning layer came first; the visualisation is downstream of it.

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