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These are the three pillars of the Performance Management Chart (PMC). CTL (Fitness) is a 42-day rolling EWMA of training stress — rises with consistent training. ATL (Fatigue) is a 7-day EWMA that spikes after hard sessions. TSB (Form) = CTL − ATL. Positive TSB means rested and race-ready; deeply negative means heavy fatigue. Tap the ? legend button for zone bands.

TSS (Training Stress Score) reflects how hard a session was. FitMate uses Strava's Suffer Score as a TSS proxy — HR-normalised and scales similarly. For rides without a suffer score, FitMate estimates ~50 TSS/hr. See per-ride load impact in the Training Load Impact badge on any past ride.

W/kg (watts per kilogram) is the most important performance number in cycling. FitMate now shows it automatically on page load using your last known weight — no need to visit Check-in first. It updates whenever Garmin syncs via Intervals.icu or you log weight in Check-in. The value is cached locally so it's instant on every visit.

Two things are needed: (1) FTP set in Settings, and (2) a weight recorded in Check-in or synced from Garmin via Intervals.icu. Once both are set, the 7th stat card appears and persists automatically across sessions. If it still doesn't show, visit the Check-in tab once to seed the weight.

Drill Down loads the route map, HR/power zone distributions, and second-by-second streams (HR, power, elevation, speed, cadence). Heart rate monitor needed for HR; power meter for power. No power meter? FitMate calculates HR zone distribution from your max HR automatically.

The readiness score uses ATL/CTL/TSB load balance. Accumulated fatigue shows up even if you feel OK subjectively. Complete your morning check-in with leg freshness and mood — this gives Claude subjective data to balance against the load numbers. Back-to-back hard sessions and rest-day schedule entries also trigger automatic guardrails on stale saved sessions.

The Strava Data card now shows this calendar month (1st of the month to today) — not the rolling 7 days. This gives a fuller picture of monthly volume. The separate THIS WEEK strip above (streak, km, hrs, check-ins) still shows the current week Mon–today.

FTP changes as your fitness changes. FitMate tracks when you last saved it and shows an amber banner after 6 weeks (stronger message at 12 weeks). An outdated FTP makes zone targets and w/kg inaccurate. Quickest test: 20-min all-out effort, FTP ≈ 95% average power. Or ask the coach to plan a ramp test.

Active recovery sits between Rest and Easy — a very light Z1 spin, 20–45 min, RPE 1–2. It keeps blood moving, reduces soreness and preserves training rhythm without adding meaningful fatigue. Shows as a purple pill in the calendar.

FitMate compares each Strava ride against your planned sessions for that day. If the type, duration and intensity are a reasonable match (within ~30% on duration), the session is marked completed automatically — ✓ green tick on the calendar pill. The compliance bar counts these automatically.

The Morning Notes textarea on Check-in saves its content as part of the standard Save check-in action — no separate submit needed. Notes go directly into Claude's coaching context. Notes persist after saving (like a journal). Use the ✕ clear button to reset for the next day.

Three things make the biggest difference: (1) Set your FTP in Settings. (2) Complete your check-in every morning — subjective data balances objective load. (3) Keep your schedule accurate — if Zwift or outdoor days change, update Settings.

Your Strava data is fetched via OAuth — FitMate never stores your Strava password. Ride data, check-ins and plans are saved to this site's MySQL database only. AI recommendations are processed via the Anthropic Claude API; Anthropic does not store them. Your Intervals.icu API key is stored server-side and never sent to the browser in full.

⛅ Weather widget — appears at the top of Today tab using your device GPS. Shows temperature, conditions, wind speed and a ride-specific tip (too hot, too windy, rain expected etc). Uses Open-Meteo free API — no account needed.

⚡ RPE prompt — after a Strava ride is matched to today, a Rate of Perceived Exertion slider (1–10) appears automatically. Rate the session and your response goes directly to your coach for smarter next-day recommendations.

📤 Shareable ride card — tap Share on any ride in the activity modal. A branded 600×340 card is drawn with your ride stats on a dark gradient. Download as PNG and post to Strava, Instagram, Slack etc.

v4.23.1 added four new data-rich cards between the Weekly Volume chart and Training Load section:

🗓️ Activity Heatmap — GitHub-style 12-week grid. Each cell = one day, colour intensity = suffer score (activity load). See your consistency at a glance.

🏆 Season Summary — Year-to-date totals: rides, km, hours, elevation (and how it compares to Everest height), plus your four personal bests (longest ride, biggest climb, hardest session, longest effort).

🎯 Training Consistency — 10-week dot calendar showing each day as: trained (mint), check-in only (blue), rest day (faint), or missed (grey). Shows your consistency percentage.

🎯 Goal Event Progress Arc — Circular arc filling as your training plan progresses. Shows current phase (Base/Build/Peak/Taper), days to go, and phase badges. Updates automatically from Settings.

How readiness is calculated

Your daily readiness score (0–100) combines your TSB from the PMC, days since your last ride, and recent suffer scores. Morning check-in adds sleep, leg freshness, mood and stress. Morning Notes give your coach free-text context. The ring colour, glow and score number all change together — mint (80+), blue (65+), amber (45+), orange (25+), red (<25).