Product demo
A read-only look at the current training surface
This demo shows how the app combines Strava-derived fitness, readiness, soreness, race timing, CrossFit constraints, Garmin-ready prescriptions, and Agent API access into one training system.
Demo athlete
Sam
Tuesday, April 28
Fitness
62
CTL
Fatigue
71
ATL
Form
-9
TSB
Ramp
+1.4
TSS/day
Build phase, no peak threshold work yet
Readiness
Fatigue
3 / 10
Manageable
Motivation
4 / 5
Ready to train
Sleep
7h 42m
Good quality
HRV
+5%
Above baseline
Soreness
62% recovered
84% recovered
96% recovered
Today's prescription
Interactions disabled in demoRun - today
70 min / 65 TSSAerobic endurance run - Zone 2
10 min easy warm-up below 70% LTHR
50 min steady Zone 2, HR 140-158 bpm, no surges on climbs
6 x 20 sec relaxed strides with 60 sec easy jog
10 min cool-down, finish feeling controlled
Why today
Form is negative but stable, so today preserves aerobic volume without adding threshold stress. Strides keep mechanics sharp without creating meaningful fatigue.
CrossFit accessory
28 minUpper pull accessory
Strict pull-up: 4 x 5 @ bodyweight, 3-sec eccentric
Single-arm DB row: 3 x 10 each side @ 28kg
Face pull: 3 x 15 light cable
Side plank: 3 x 35 sec each side
Why today
Upper posterior work supports swim posture and avoids the sore lower-body tissues needed for tomorrow's bike session.
Garmin export
.fit ready
Run workout
60g carbs/hr
Fueling target
Log after session
Completion
Weekly planner
Sessions keep their content unless recalibrated
Mon
Apr 27
Recovery swim
Mobility
Low
Tue
Apr 28
Run Z2 + strides
Upper pull
Moderate
Wed
Apr 29
Bike aerobic intervals
Rest
Moderate
Thu
Apr 30
Swim CSS technique
Strength 3RM-based
Moderate
Fri
May 1
Rest
Optional mobility
Low
Sat
May 2
Long ride Z2
No legs
High
Sun
May 3
Long run easy
Rest
Moderate
Agent-ready API
Headless access to the training layer
Scoped tokens let external agents read training context and submit confirmed actions while the app remains the source of truth.
GET/api/agent/todayToday workout, readiness, and completion state
GET/api/agent/contextFitness, soreness, races, activities, and plan context
POST/api/agent/planner/moveConfirmed planner moves without automatic recalibration
POST/api/agent/wodConfirmed WOD imports from screenshots or class notes
Ready to use it with your own training data?
Request training access, connect Strava, add races and availability, then start with a 14-day trial if the service is a fit.