TrainingSelf

TrainingSelf is a science-based training analytics app with an AI coach that knows your body. Built for cyclists and endurance athletes who train with power, heart rate, and HRV data. PERFORMANCE MANAGEMENT • Normalized Power (NP), Intensity Factor (IF), Training Stress Score (TSS) • Performance Management Chart: CTL (fitness), ATL (fatigue), TSB (form) • Power Profile radar — know your strengths as a cyclist (sprint, attack, climb) • Power and heart rate zones (Coggan 7 / Karvonen 5) AI TRAINING COACH • Personalized recommendations based on your real biometric data • "Should I train hard today?" — answered with science, not guesswork • AI-generated periodized training plans with compliance tracking • Structured workouts with zones, intervals, and nutrition guidance • Dynamic plan adjustment based on your progress and recovery RECOVERY & READINESS • Readiness Score (0-100): HRV + Sleep + Resting HR + Training Balance • HRV trends with 7-day moving average and baseline range (Plews et al.) • Garmin Connect integration: Body Battery, stress, sleep phases, respiration • Science-backed recovery monitoring (Manresa-Rocamora et al., 2021) DATA INTEGRATIONS • Apple HealthKit — HR, HRV, sleep, workouts, calories • Strava — Activities with power streams, GPS maps • Garmin Connect — Nocturnal HRV, Body Battery, stress, detailed sleep • File import — GPX, TCX, FIT from any device iOS WIDGETS • PMC widget with CTL/ATL/TSB chart • HRV widget with 7-day average and baseline status • Readiness Score widget BUILT ON SCIENCE Every algorithm is backed by peer-reviewed research: Coggan & Allen (TSS/NP), Banister (CTL/ATL/TSB), Plews et al. (rMSSD recovery), and meta-analyses on HRV-guided training and post-exercise nutrition. Free trial: 3 months with 10 AI consultations/day. Subscription plans available after trial.