bown.health

Today

Cycle: Day 10 (Mid-to-Late Follicular)
HRV: 44 ms (Balanced)
RHR: 46 bpm
Sleep: 86 (8.0h)
10°C (Feels 9°C)
6 km/h S
Overcast • Cool Morning
Fuel: Whole Foods & Electrolytes
Coach

Training Focus

Full Rest Day

Passive Recovery • Autonomic Regeneration • Mobility & Hydration

Duration
Rest Day
0 mins on bike
Power & Laps
Autonomic Reset
Mobility & Hydration
Load Banked
0 TSS
Deload

65–75 km steady aerobic base (200–220W) with social bunch dynamics

Fuel: 120g Carbs
Fueling Protocol

Rest Day

Scheduled rest day. Recover and recharge.

Tomorrow

Rest Day
22°C (Feels 20°C)
Mainly Clear

This Week

Routes

20°C (Mild & Sunny)
10 km/h Light Breeze
Atlantic Seaboard Corridor
Dry Tarmac Safe
Drop .GPX / .FIT route or click to browse
Upload
⏱️
⚡ W

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 • +1,787m Vert Bredasdorp
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.

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
55 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
51 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
1,503 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 Supercompensation Window
Full Rest Day & Active Regeneration (Tomorrow)

Optimal physiological window to absorb accumulated training load, restore muscle glycogen reserves, and prime the neuromuscular system for Saturday's long endurance ride.

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) Trend

Mean Maximal Power Curve & Modeling

Quarterly Progress

NP EF IF

Annual Progress

NP EF IF
Date Ride Name Distance Duration Avg Speed Avg W NP IF EF TSS
Settings saved successfully.