Power in, plan out.

Set your FTP in your profile and every downstream metric becomes meaningful:

• Power-TSS per ride: the Coggan formula, normalized power over FTP, duration-weighted. What every cycling platform should use and few do properly.
• Zone watt ranges:Z1 through Z6 as actual numbers (“152–202W”, not “Z2”) in every prescription.
• IF-based workout descriptions:a sweet-spot session becomes “4 × 10 min at 247–263W (88–94% of your FTP)”, not “sweet-spot intervals”.
• FTP drift detection: if recent 20-minute efforts suggest your FTP is higher than you told us, the Sunday review flags it.

No power meter? We fall back to HR-based TRIMP, flag it as lower confidence in every review, and tell you which sessions would benefit most from adding power.

A typical build block for a 3.5 W/kg amateur cyclist, 6–8 hours per week:

• Tue — Sweet-spot: 4 × 10 min at 88–94% FTP, RPE 6/10.
• Wed — Recovery: 45 min easy, HR under 130.
• Thu — Threshold: 3 × 12 min at 95–105% FTP, RPE 7/10. Minimum 48h from Tuesday.
• Sat — Long Z2: 3 hours steady, 60–75% FTP, fully conversational.
• Sun — Recovery spin:60 min easy to flush Saturday’s legs.

Each workout description includes watts, HR range, RPE, and a feel cue. You go out and execute without re-translating anything.

Rule-based checks specific to cycling progression:

• CTL ramp cap at 3.5/week for experienced riders, 2.5 for returning. The coach rejects anything faster.
• Weekly TSS step-up capped at +10% vs your best recent 4-week average.
• Long ride cap: at most +15 min longer than the longest ride of the past 4 weeks.
• High-monotony alerts if three+ hard days a week creep in without spacing.