~50

TSS / Zwift

~100

TSS / Outdoor

● Top navigation

Horizontal menu bar at the top

○ Left sidebar

Icon strip on the left side

🚀 Quick start

📊 Today tab layout

The Today tab flows top-to-bottom: Readiness ring + Session card → THIS WEEK strip (rides/km/hrs streak) → COACH chat → STRAVA DATA (this month's totals including w/kg) → Weekly Volume 8-week bar chart → TRAINING LOAD & RECENT RIDES (PMC + activity list).

Swipe left/right to switch tabs on mobile. Pull down to refresh data.

📅 Readiness ring colours

The ring arc, glow and score number all change colour together. Guardrails override stale DB sessions automatically — rest days and back-to-back hard sessions are detected and downgraded.

🌅 Morning Check-in

Log sleep hours, quality, leg freshness, mood and stress each morning. Add a Morning Note — free text that goes directly to Claude's context. Notes are saved with the check-in (one tap, no separate submit). The ✕ clear button resets the textarea for the next day.

The readiness sparkline in the ring shows your 7-day trend. After saving, tap Get today's session → to immediately generate a fresh recommendation.

⚡ W/kg — always visible

W/kg (watts per kilogram) appears as the 7th stat card under Strava Data. It now loads automatically on page open using the last known weight from your check-in history — no need to visit the Check-in tab first.

Set your FTP in Settings. Weight syncs from Garmin via Intervals.icu, or is recorded on the Check-in tab. Categories: <2.5 Building · 2.5–3.2 Sportive · 3.2–4.0 Cat 4 · 4.0–5.0 Cat 2–3 · 5.0+ Elite.

📊 Load Dynamics chart

The PMC shows CTL (fitness, 42d EWMA), ATL (fatigue, 7d EWMA) and TSB (form = CTL−ATL). Drag across the chart to see exact values for any day. Switch between 30d and 90d windows.

Tap ? legend for a full breakdown with zone bands. The TSB chip in the coach chat always shows live numbers.

🖥️ Zwift, MyWhoosh & Intervals.icu

Each indoor session has a .ZWO file. Copy to:
Zwift Win: Documents\Zwift\Workouts\[ID]\
Zwift Mac: ~/Documents/Zwift/Workouts/[ID]/
MyWhoosh: Documents\MyWhoosh\Workouts\

Connect Intervals.icu in Settings to push directly — Garmin sleep, HRV and weight also sync to Check-in each morning.

🗓️ Training plan & calendar

Generate a plan in Settings → Training Plan. Tap Save plan to calendar to commit it. Drag sessions to reschedule — ↩ Undo toast appears for 6 seconds.

Each row has 📤 Push ICU, 🖥️ Zwift and 🌤️ Outdoor buttons. The compliance bar shows sessions done vs planned this week with actual vs target hours. Strava rides auto-match and tick sessions green.

📱 Mobile & PWA features

Swipe left/right to switch tabs — Today→Calendar→Check-in→Settings. Pull down to refresh Today data. Haptic feedback on save actions (check-in, settings, plan push).

Skeleton loading screens fill cards while data loads. Install as a PWA — tap Share → Add to Home Screen in Safari, or the install prompt in Chrome. The service worker caches assets for offline resilience.

After each of today's rides, FitMate automatically appends one line to your Strava description — an Australian animal that captures the character of the ride, plus the daily coaching slogan. Nothing else is added.

FitMate Coach v4.12.8

Your personal AI-powered cycling coach — built to train smarter, not just harder.

🤖 AI Coaching

Daily recommendations from Claude AI, personalised to your real Strava load, recovery, weekly schedule, goal event and morning notes. Rest-day and back-to-back fatigue guardrails apply automatically to stale recommendations.

🟠 Strava Integration

Real ride data via OAuth — heart rate, power, suffer score, GPS and streams. Strava Data card now shows this calendar month's totals. Click any past ride for stat tiles, Training Load Impact and full Drill Down with synchronised crosshair scrubber.

📈 Performance Management

EWMA-based ATL/CTL/TSB using Strava suffer score as TSS proxy. 30/90-day interactive Load Dynamics chart with TSB zone bands and hover scrubber. Per-ride Before/After load impact on every completed activity.

⚡ W/kg — always on

Live watts-per-kilogram loads automatically on page open using last known weight from check-in history — no Check-in tab visit required. Cached in localStorage for instant display. Updates when Garmin syncs or weight changes in Check-in.

🖥️ Zwift + Intervals.icu

Structured .ZWO files for every Zwift session. Push individual sessions or the whole month to Intervals.icu — auto-sync to Zwift. Garmin sleep, HRV, weight and resting HR sync to Check-in automatically each morning.

📅 Smart Calendar

AI training plans populate a full monthly calendar. Drag-and-drop to reschedule with undo toast. Strava rides auto-match and tick sessions. Compliance bar shows sessions + hours done vs target. Colour-coded intensity including active recovery.

🌅 Morning Check-in

Sleep, wellness sliders and Morning Notes (free text to Claude) in one save. 7-day readiness sparkline in the ring. Biometric trend charts (14/30/60d rHR, HRV, weight, sleep score) from Garmin via Intervals.icu. Save → Get today's session shortcut.

📱 Mobile-first PWA

Swipe left/right to switch tabs. Pull down to refresh. Haptic feedback on saves. Skeleton loading screens while data loads. Responsive 2-column metric grid on tablet, full-width cards on phone. Installs as a PWA with offline resilience via service worker.

🔍 Ride Drill Down

Route map, second-by-second HR/power/elevation/speed/cadence streams with synchronised scrubber. HR zone distribution from max HR when no power meter. Personal ride notes saved per activity. Ask Coach About This Ride button for instant context.

🦘 Australian Animal Tags

9 Australian animals classify each ride by effort, distance, elevation and PRs. One clean line appended to your Strava description — emoji + animal + daily coaching slogan. Nothing spammy. Just a little joy after every ride.