Use case · 3.8 km · 180 km · 42.2 km
Full-distance build
Thirty weeks of volume, and one question every Sunday night: is this actually working?
The situation
By week 20 you won't remember what week 6 felt like. The volume is big, the tiredness is real, and it's easy to mistake being tired for being fit.
The problem
- Months of volume with no single view of whether fitness is actually rising.
- Fatigue accumulates quietly until it doesn't.
- Long-course race-day splits are hard to estimate from short sessions.
The race
What the day adds up to
The goal, split by leg. Every number on this page comes back to these five.
Walk-through
On sample data
A short run through how it plays out. The numbers are illustrative.
- Week 6Chronic load rising steadily. Form slightly negative, as it should be.
- Week 18HRV trending 9% below baseline for 10 days. Recovery week brought forward.
- Week 24Training comparison: this build sits above last year's at the same point.
- Week 29Taper. Fatigue drops, Form turns positive two days before the race.
Week by week
What to do next, ranked by what it adds.
Long builds go wrong in small ways. Each day you get options ranked by the readiness they would add, adjusted for how tired you are and what you have already done.
What to do next · sample data
Your swim is the furthest below your own best, and your legs are tired.
Keeps the aerobic base ticking without adding much fatigue.
You've had one session in two weeks. This is the cheapest gain on the board.
Each one is scored by re-running your readiness with that session added. Do it weekly for a month and the first one is worth +6.1%.
Other use cases
Obsessed with progress?
Progress, proven.
R99 a month. Connect Strava tonight. Your whole history is there before your next session.