training.cjarhodes.com
An AI-powered triathlon and CrossFit
training platform built on Strava,
Claude, and polarized methodology
Reads your Strava history, calculates your fitness and fatigue, and prescribes exactly the right session every day — while teaching you why.
Dashboard screenshot — add after first deploy
How it works
01
Connects to Strava
Syncs your activities and calculates fitness, fatigue, and form scores automatically — no manual logging.
02
Prescribes daily training
Claude generates workouts tailored to your data, soreness, and race goals using polarized methodology.
03
Exports to Garmin
Triathlon sessions download as .fit files and sync directly to your watch, ready to execute.
Sample output
What gets prescribed
Aerobic threshold + catch drill set
What this trains
High-elbow catch mechanics at race pace. Builds the neuromuscular pattern for early vertical forearm before fatigue accumulates in the second half of a 70.3 swim.
Back squat 5×3 @ 80% + accessory
Warm-up: 3 sets × 5 @ 60%, 70%
Working sets: 5×3 @ 96kg (80% of 120kg 3RM)
Accessory: 3×10 Bulgarian split squat, 3×12 GHD sit-up
Why today
Quads recovered, TSB neutral. Strength day before tomorrow's rest. Loading from tested 3RM — not 1RM.
The methodology
Polarized training for long-course athletes
Most training apps push athletes into the moderate-intensity trap — too hard to recover from, not hard enough to produce real adaptation. Polarized training fixes this: 80% of sessions in Zone 1–2 (easy, aerobic), under 5% in Zone 3 (deliberately avoided), and 15–20% in Zones 4–5 where actual fitness gains happen.
Every workout is generated fresh from your CTL, ATL, TSB, race proximity, and today's soreness — not pulled from a static plan. The programming changes when your data changes.
See it in the demo →Built with
training.cjarhodes.com