How It Works

The Performance Tracker is your complete training system — from planning your season with AI, to tracking every session, to analyzing your progress over time.

Quick Start Guide

1

Open Goals Tab

Go to the Goals tab and choose Simple Mode for a quick setup, or Detailed Plan to chat with the AI coach.

2

Log Activities

After each workout, tap "Log Activity" to record your session. The calendar tracks your progress automatically.

3

Track & Adjust

Watch your calendar adapt with Smart Reschedule, check analytics trends, and debrief after events.

What's New

  • Phased Training Plans — your schedule evolves automatically over the season
  • Simple Mode — quick setup option for new users alongside the detailed AI conversation
  • Improved Goal Cards — event goals show countdowns instead of misleading session counts
  • Reset & Start Fresh — reset your conversation or delete all goals anytime
  • Enhanced Calendar — training calendar now displayed prominently above goal cards
  • Smart Tab Selection — app defaults to Goals if you have an active plan, Overview if not

Performance Coach (AI)

Your AI-powered training partner that builds your entire season plan through natural conversation.

  • Tell it your goals, race dates, available training days, and fitness level
  • Choose Simple Mode for a quick setup or Detailed Plan for a deep conversation
  • It creates weekly goals for ALL your activities (rides, strength, runs, hikes, swims, ski, etc.)
  • Sets preferred days for each activity and rest/blocked days automatically
  • Builds phased season plans that evolve over time (e.g. more rides in summer, more strength in spring)
  • Adds automatic Preparation Weeks before race or goal dates
  • You can update your plan anytime — just ask it to adjust
  • Reset your conversation or delete all goals to start fresh at any time

Training Calendar

A dynamic weekly and monthly calendar that shows your plan vs. reality at a glance.

  • Weekly view shows each day with planned activities based on your goals
  • Activities are color-coded: rides (green), strength (blue), runs (orange), ski (cyan), hikes (amber), etc.
  • Completed sessions show a green checkmark — missed ones highlight in red
  • Click any day to see a detailed breakdown of planned vs. completed sessions
  • Monthly view gives a bird's-eye view of your entire training month
  • Rest days and blocked days are clearly marked
  • Goal/race dates show as flagged countdown markers
  • The calendar is displayed prominently above your goal cards for easy access

Phased Training Plans

Your training evolves over the season with time-bounded goal phases.

  • Goals can have start and end dates so your plan changes automatically over time
  • Example: "Starting May, swap a strength day for an extra ride" — the calendar transitions seamlessly
  • Pre-race build phases: increase volume for 8 weeks before an event, then auto-taper
  • Monthly focus blocks: dedicate a month to endurance, then switch to intensity
  • Phase transitions happen automatically — no manual switching needed
  • The Performance Coach AI builds phased plans for you through conversation

Smart Reschedule

When life changes your plans, the calendar adapts automatically.

  • If you do a different activity than planned (e.g. strength on a ride day), it detects the swap
  • The missed activity gets moved to an available future day in the same week
  • The substitute activity is deducted from its future planned slot to keep totals balanced
  • Truly missed sessions are also rescheduled to remaining available days
  • Respects your blocked/rest days when rescheduling
  • A "Smart Reschedule" banner shows exactly what changed and why

Preparation Weeks

Automatic taper periods before your key events.

  • When a goal date is set (race day, event, etc.), the week containing that date is flagged as a Prep Week
  • Training volume is automatically reduced to help you arrive fresh
  • The calendar shows a yellow banner explaining the taper
  • Works for both A-priority (full taper) and B-priority (lighter taper) events
  • No need to manually adjust — the system handles it

Goals Dashboard

Track progress across weekly, monthly, and season-long goals.

  • Goals are grouped by timeframe: weekly, monthly, and season
  • Each goal card shows current progress, target, and percentage complete
  • Event goals far in the future show a countdown ("X days to go") instead of misleading session counts
  • Behind-pace warnings highlight goals that need attention
  • Achieved goals get a celebration and are marked complete
  • Supports all activity types: rides, strength, runs, hikes, swims, ski, distance, elevation, duration, and more

Simple Mode & Detailed Plan

Choose how you want to set up your training plan.

  • Simple Mode: Answer a few quick questions and get an instant training schedule
  • Detailed Plan: Have a deep conversation with the AI coach for a fully customized season plan
  • Both modes create the same calendar and goal structure — just different levels of detail
  • You can always switch to a detailed conversation later to refine your plan
  • Perfect for beginners who want to start quickly or experienced athletes who want precision

Log Activities

Record any training session with detailed metrics.

  • Log rides, strength, runs, hikes, swims, ski sessions, cardio, and winter sports
  • Track distance, elevation, duration, effort (RPE), heart rate, calories, and power
  • Strength sessions support individual exercises with sets, reps, and weight
  • CrossFit-specific fields for WOD tracking
  • Add photos and videos to your sessions
  • Add location and notes for context
  • Share activities to the Flow feed

Analytics

Visualize your training trends and compare periods.

  • Weekly activity charts broken down by type (rides, strength, runs, ski, etc.)
  • Distance and elevation trend lines over 4, 8, or 12 weeks
  • Activity type breakdown visualization
  • Strength-specific analytics: volume trends, reps per set, training duration
  • Average effort tracking by week
  • Compare Mode: overlay two time periods to see improvement
  • Filter by any activity category including winter sports

Race Debrief

Structured post-event reflections to learn and improve.

  • Log detailed race debriefs after events
  • Rate mental game, physical readiness, equipment, and execution
  • Capture what went well and what to improve
  • Linked to your goal dates for context
  • Build a library of lessons learned over your season
  • The Performance Coach can reference your debriefs when adjusting your plan

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