Morning brief · 2026-06-28
🚩 Watch: 4 consecutive low-recovery days · respiratory rate 16.8 elevated. Cross-check before adding load.
Today's call
Moderate — 39% recovery, TSB -14. Keep it aerobic (Z2) and protect the easy day; banking base volume here is not wasted.
State & Goals · whole-athlete
/fitness-check for the why
Fitness · CTL
40
↑ +3.4/wk
Freshness · TSB
-14
loaded
Recovery
39%
HRV 19ms · RHR 66
Consistency
6.1h
of 10h · sleep 6.3h
Goals → race · building to elite-AG / world-class
Sustained NP/kg1.8 → race 2.0
short 1.85 · elite-AG 2.7 · world-class 4.2
Run km/week0.0 → race 40
short 25 · elite-AG 55 · world-class 90
CTL (fitness)40 → race 70
short 45 · elite-AG 90 · world-class 140
Weekly hours6.09 → race 10
short 7.5 · elite-AG 14 · world-class 25
Coach's read · whole-athlete
Building under load — CTL 40 (+3.4/wk), TSB -14, recovery 39%. Keep intensity modest today. Your binding limiter is the run: ~0 km/wk (0 runs/wk) against a 25 km short-term target. The bike is ahead of the run — the race is won by closing the run gap, so protect bike fitness but make the run the priority. On the bike, durability is the gap: 1.80 W/kg sustained vs the 2.0 finish-strong target (+0.20).
Deep insights — cross-signals · recovery × load × terrain × weight
🔻What a hard day costs. High-strain days (Whoop ≥14) drop next-day recovery a median -13 pts; easy days (<10) rebound +7 (n=82). Don't stack two hard days — bank an easy day to get the recovery back.
💗Adapting, not overreaching. As fitness built (CTL 20→40), your HRV has risen with it (20→25 ms). Autonomic system is keeping pace with the load — a healthy build.
🗻Don't panic about EF. Your EF tracks terrain (r=0.7, n=20): flat-ride EF medians 1.08 vs 1.29 on climbs. The recent EF dip is flatter rides, not lost aerobic fitness — judge EF within the same terrain.
⚖️Weight is doing work for you. Down 5.6 kg since spring (93.0→87.3) = +0.11 W/kg toward the 2.0 target at the same power. Of the 0.20 gap, the scale can keep chipping in — keep the trend going.
39
WHOOP RECOVERY
🟠 Reduced — easy/recoveryHRV
19.4
ms
Rest HR
66
bpm
Sleep
6.3h
74%
Strain
1.7
/21
CTL · TSB
40
TSB -14
SpO₂
93.0%
altitude
Skin °C
34.1
temp
Wk hrs
6.1
of 10h
ACWR · INJURY RISK INDEX
ATL 53.2 / CTL 39.6
1.34
⬤ MODERATE · monitor closely
Yesterday TSS
13 gym
Recent workouts
🏊
Afternoon Swim
1225 m
💪
Afternoon Weight Training
—
DAILY CHECK-IN · ENERGY · FOCUS · MOOD
▶ OPEN FORM
Tap daily on iPhone — add to home screen in Safari for one-tap access. Responses sync for correlation with HRV, TSB, and recovery.
Energy
—
Focus
—
Mood
—
💚 Autonomic recovery
Yellow — Z2 only
HRV · TODAY
19
-6ms vs 30d avg 25ms
RESTING HR · TODAY
66
+1bpm vs 30d avg 65bpm
RECOVERY SCORE
39
7d HRV avg 23ms (-4.9ms wk)
Recovery & longevity goals → race · building to elite-AG / world-class
Resting HR66 → race 57
short 60 · elite-AG 52 · world-class 40
HRV (RMSSD)25 → race 40
short 32 · elite-AG 60 · world-class 85
HRV benchmark · best-in-class (sea level, 35 y/o male)
trained-rec 45–60
elite-AG 72
world-class 102
Altitude method: at 2240 m, RMSSD runs ~17% below sea level, so CDMX targets above = sea-level benchmark × 0.83. Your 25 ms ≈ 31 ms sea-level-equivalent. Personalize the factor by logging HRV on any sea-level trip (≥3 nights).
RECOVERY SCORE — 60 DAYS · 14d 59.6 · 30d 65.1
HRV (RMSSD) ms — 60 DAYS · 14d 25 · 30d 25
RESTING HR bpm — 60 DAYS · 14d 66 · 30d 65
ACWR 1.34 and HRV 19ms (vs 30d avg 25ms) are moving in the same direction — both signaling accumulated stress. RHR flat at 67bpm week-over-week — stable autonomic baseline. Your data shows a 10-point recovery drop after hard sessions (TSS 100+) vs easy days: 55% vs 66%. Two days post-hard-session, HRV averages 22.8ms vs 23.2ms after easy days — the autonomic suppression is measurable and specific to you.
RECOMMENDATION
Hold intensity today — Z2 only. Your TSB is already negative and two consecutive moderate days is the typical ceiling before HRV dips in your data. Banking Z2 volume here is not a wasted day; it's when aerobic base adaptation happens.
🌙 Sleep quality
Architecture OK
SWS · 30d AVG
2.39h
deep sleep · target ≥1.5h
REM · 30d AVG
1.6h
cognitive recovery · target ≥1.5h
EFFICIENCY · 30d AVG
95.0%
resp rate 16.8 brpm
SLEEP CONSISTENCY · 30 NIGHTS
bed ±31 min · wake ±62 min — wake time is the #1 lever
54%
Sleep goals → race · elite-AG / world-class
7-NIGHT DEBT −4.4h
Sleep h7.1 → race 7.5
short 7.0 · elite-AG 8.0 · world-class 8.5
Sleep eff %95 → race 90
short 85 · elite-AG 92 · world-class 95
Debt = hours under the 7.5h race target across the last 7 nights. Cross-metric: good sleep (≥85%) lifts your next-day HRV — sleep is your highest-leverage recovery lever after training load.
SLEEP STAGES — SWS · REM · LIGHT (30 NIGHTS)
SLEEP PERFORMANCE % — 30 DAYS
SLEEP DURATION — HOURS IN BED
Last night: 6.3h / 74% performance / SWS 2.56h / REM 1.37h. 30-night averages: SWS 2.39h, REM 1.6h, efficiency 95.0%. Last night SWS 2.56h (30d avg 2.39h) / REM 1.37h (30d avg 1.6h) — below personal norms. Expect slight HRV suppression today. Sleep performance and next-day HRV show weak correlation in your data — your HRV response is more load-driven than sleep-driven currently. Resp rate 16.8 brpm is elevated — sustained >16 brpm is an early overreach or illness signal. Watch for convergence with rising RHR and falling HRV over the next 72h.
RECOMMENDATION
Sleep architecture is your strongest recovery asset. SWS 2h+ is rare — most trained athletes average 1.0–1.5h. Protect it: consistent wake time ±30 min daily, room 18–20°C, no training within 3h of bed. Current architecture supports continued CTL build.
🏆 Race readiness — 70.3 March 2027
246d to race
CYCLING · 4WK
72%
target 55%
RUNNING · 4WK
0%
target 30%
SWIMMING · 4WK
9%
target 15%
TRAINING BALANCE — LAST 4 WEEKS
LOAD → NEXT-DAY RECOVERY (60d)
HRV vs CTL FITNESS (60d)
With 246 days to race day, sport balance is Cycling 72% / Running 0% / Swimming 9% — target is 55/30/15 for a 70.3. Running exposure last 4 weeks: 0 sessions — running economy risk is CRITICAL. Running fitness decays at ~1%/week without stimulus. Zero sessions in 4 weeks means 4–6%+ economy loss — a direct hit to race-day run split. This is the highest-priority gap to close, not cycling. CTL 40 requires +0.7 pts/week average to reach 65 by Jan 2027 — achievable at current build rate.
RECOMMENDATION
The single highest-leverage action right now: add 1 easy run/week immediately to stop the economy decay, then scale to 3/week by September. Close the running (+30% gap from target) and swimming (+6% gap from target) volume gap by Oct — not before, or it disrupts the cycling priority block. Swimming: 1 technique session/week now (not fitness — technique). At 70.3 Ironman pace, swim is ~30 min — economy matters far more than fitness here. Cycling: maintain current priority through Aug, then shift to multi-sport balance in the Sept build. Finish-strong target: hold 2.0 W/kg across the 90 km bike. You currently sustain 1.80 W/kg on 30 km+ rides — close the remaining 0.20 W/kg with sustained tempo work.
Daily Strain
7-DAY LOAD
443
TSS this week
MONOTONY
0.69
<1.5 good · >2 risky
FOSTER STRAIN
306
load × monotony
Monotony = how same-y your daily load is (mean ÷ SD of the last 7 days' TSS). High monotony with high load is the classic illness/overtraining setup — vary hard and easy days rather than grinding the same load daily.
Whoop strain — 30 days
⚡ Training load & fitness
MODERATE · monitor closely
CTL · TODAY
39.6
+3.4/wk · cyc CTL 35 (89%)
TSB · TODAY
-13.6
ATL/CTL 1.34
STRAIN · YESTERDAY
1.7
/21 · gym
PERFORMANCE MANAGEMENT — CTL · ATL · TSB (180 DAYS)
CTL rose 37 → 40 in 15 days (+2.5 pts). That's 1.2 pts/week — within the sustainable band of 3–4 pts/week. TSB has averaged -7 over the last 14 days, ranging -28 to +7 — near neutral — undertraining risk. ACWR 1.34 is in the caution zone (>1.2) for 5 days. Not yet dangerous but trending toward overreach territory.
RECOMMENDATION
Hard days in your data drop next-day recovery by 10 points vs easy days (55 vs 66). At TSB -14, one more quality session this week then mandatory de-load — bring ATL below 43 and TSB above −10 before the next block. CTL target: 65–80 by Jan 2027. At current pace (1.2 pts/wk), you hit 65 around Nov 2026. Sustainable path: 3–4 pts/wk gain through Oct, then a 3-week de-load before the build phase begins. Protect easy days — the aerobic base built in Z2 now is what race-pace tolerance is built on.
Running
🏃 Run — your race limiter
Dormant — rebuild now
VOLUME · /WEEK (28d)
0km
0 runs/wk · target 25
LONGEST · RECENT
10km
race leg 21.1 km
BEST PACE
5:06/km
T-pace target 4:50/km
Run goals → race · building to elite-AG / world-class
Run km/week0.0 → race 40
short 25 · elite-AG 55 · world-class 90
Runs/week0.0 → race 4.5
short 3.5 · elite-AG 5.0 · world-class 6.0
Long run km9.52 → race 21
short 16 · elite-AG 25 · world-class 32
T-pace /km5:06 → race 4:50
short 5:00 · elite-AG 3:55 · world-class 3:05
The run is effectively dormant — 50 days since your last logged run, ~0 km/wk over the last month. This is your race-defining limiter: a 21.1 km leg off the bike is built on weekly run volume, and you're ~25 km/wk short of the Aug Base-1 target of 25. The key insight: your aerobic engine is far ahead of your legs — bike CTL 40 means your cardiovascular system can absorb much more running than 0 km/wk; the limiter is musculoskeletal durability, not fitness. So rebuild frequency FIRST — 3–4 easy Z2 runs/wk (HR <137, ~7:00/km) — before any speed work. Speed isn't the problem: your best pace is 5:06/km against a 4:50/km race T-pace target. Bank easy volume now; sharpen pace in the Build phase.
THIS WEEK
This week: 4 easy runs of 20–40 min at Z2 (~7:00/km, HR <137), with one slightly longer building toward 16 km. No intervals yet — frequency and time-on-feet are the adaptation that protects the legs. Grow weekly volume ≤10%/wk. Add a short bike-to-run brick once you're running 3+×/wk — that's the missing race-specific session.
Pace min/km — last 25 runs · lower = faster
HR zone distribution — last 10 runs · % time in zone
Weekly volume km — 12 weeks
Cycling · priority block
🚴 Last Ride Debrief2026-06-26 · Ciclismo
NP/kg
1.88
+0.12 to 2.0
DURABILITY
Strong
EF held 126.8% · high conf
VI · PACING
1.38
positive
NP · AVG
164W
avg 119W
MOVING
150.3min
46.3 km · 22 stops
FIDELITY
1 Hz ✓
11558 samples
📉 Durability — efficiency held vs work done
EF retained 126.8% of baseline over 1076 kJ → Strong (high confidence) · trend +3.07%/100 kJ · faint curve = elevation · aerobic band 82–328 W.
⚖️ Pacing — how evenly you rode
1ST HALF
144W
2ND HALF
95W
VI
1.38
surgy / stop-start
Positive split — 2nd half ~34% lower power (a fade, or descending/coasting on a climb-then-descend route).
VI = NP ÷ avg power: 1.0 = perfectly steady; higher = more surging/coasting (terrain and stop-start riding raise it). See the by-third chart for the fade shape.
⚖️ Pacing & fade by third
🏆 Most-ridden segments vs your history — 129 repeated · 55 time-PR · 70 power-PR
| Segment | Dist km | Elev m | Grade | Rank | W/kg |
|---|---|---|---|---|---|
| Paseo Lomas Altas 246 | 2.7 | 100 | 3.7% | 5/9 | 2.09 |
| Cumbia Raptors / Prado | 1.3 | 48 | 3.7% | 6/9 | 1.75 |
| Climb. Prado Sur - Sie | 1.4 | 52 | 3.6% | 6/9 | 1.78 |
| AAA Prado-Bosques | T2 | 3.9 | 128 | 3.3% | 8/9 | 1.73 |
| gas - bajadota | 2.2 | 70 | 3.1% | 9/9 | 1.87 |
| segunda subida | 5.6 | 163 | 2.9% | 9/9 | 1.81 |
Rank = today vs all your attempts (1 = fastest ever). ★ time-PR · ⚡ power-PR. Personal leaderboard, not absolute.
⛰️ Hardest climbs today — by total elevation gain
| Segment | Dist km | Elev m | Grade | Rank | W/kg |
|---|---|---|---|---|---|
| Fuente Petroleos al De | 16.6 | 685 | 4.1% | 1/2 | 1.86 |
| Cumbia Raptors / Prado | 16.4 | 673 | 4.1% | 1/2 | 1.86 |
| CLASSIC (RUTAS-ALV) | 20.1 | 587 | 2.9% | 1/1 | 1.74 |
| Ascenso a DDL - Prado | 16.4 | 560 | 3.4% | 1/2 | 1.86 |
| GM Climb Full FDP a Ca | 16.5 | 559 | 3.4% | 1/2 | 1.87 |
| Aut. FED 15D: Anillo P | 16.7 | 556 | 3.3% | 1/2 | 1.86 |
Ranked by metres climbed (your difficulty metric). Rank = today vs all your attempts on that segment; W/kg = today's power.
📈 Paseo Lomas Altas 246 Climb — W/kg over time
🫀 Readiness context · readiness 1d-old
PRE RECOVERY
45%
HRV -23% vs base
PRIOR SLEEP
82.0%
day strain —
NEXT-AM REC
—%
— vs ride-day
▾ Modeled — estimates from CP/W', not measurements
⚡ Power curve W/kg vs 2.0 target
🔋 W' balance — when the tank got deep
⛽ Fueling — 1076 kJ over 2.5 h
Target 150–225 g carbohydrate (60–90 g/h, the oxidation ceiling). Under-fuelling is a durability cause too.
🔁 Vs your similar rides (distance + climb matched)
| Ride | NP/kg | EF |
|---|---|---|
| ● 06-26 (this ride) | 1.88 | 1.173 |
| 05-17 Ciclismo | 1.77 | 1.314 |
| 05-27 Ciclismo | 1.96 | 1.569 |
| 05-20 Ciclismo | 1.82 | 1.371 |
🚴 Cycling — finish strong
1.80 / 2.0 W/kg
EF · NP/HR
1.17
8wk 1.25 (-6.4%)
LONG-RIDE NP/kg
1.80
target 2.0 · +0.20 to go
CYCLING CTL
35
89% of load
Efficiency Factor (NP/HR) is 1.17 on your last 5 rides vs 1.25 over 8 weeks — the aerobic engine is slipping (-6.4%). EF is the truest fitness read here since it needs no FTP. The finish-strong gap is the headline: you sustain 1.80 W/kg on 30 km+ rides against the 2.0 W/kg target — 0.20 to close. Encouragingly, power holds up as rides lengthen, which is exactly the durability race day demands. Distance is largely solved — longest 80 km of the 90 km leg. Pacing is surgy (VI 1.68); on long rides, smoother output will leave more for the run. Cycling-specific fitness (cyc CTL 35) is 89% of total load — the block is cycling-led, as intended.
RECOMMENDATION
Close the 0.20 W/kg gap with structure inside the weekly long ride: 2×15–20 min at ~175 W (2.0 W/kg), progressing to 3×20 min by August — this trains time-at-target, not just distance. Hold the long ride steadier (target VI < 1.15): smoother power is more economical and protects the run. EF slipping under high volume usually signals accumulated fatigue, not lost fitness — check TSB before adding intensity. Skip FTP testing this block — EF and sustained long-ride NP/kg are your truer signals.
🎯 Finish-strong — sustained NP/kg on long rides vs 2.0 W/kg target
Long-ride progression — EED vs 65–75 km target band
Recent rides — tap for full detail vs your medians
06-26 · 46 km
1047 kJ
06-24 · 37 km
852 kJ
06-20 · 75 km
1296 kJ
06-13 · 80 km 🏅
1136 kJ
06-07 · 46 km
955 kJ
06-03 · 40 km
792 kJ
05-30 · 51 km
874 kJ
05-29 · 27 km
594 kJ
05-27 · 37 km 🏅
886 kJ
05-23 · 42 km
937 kJ
05-20 · 39 km
885 kJ
05-17 · 47 km
1004 kJ
Efficiency Factor (NP/HR) — aerobic fitness · last 20 rides
Total work kJ — last 20 rides
Grade-Adjusted Speed km/h · calibrated coeff 0.07 km per m
Variability Index (pacing steadiness) — last 20 rides
Normalized Power W — last 20 rides with power
TSS per ride — last 20 · 🏠 Zwift
Outdoor cadence vs 85 rpm target — avg 67.8 rpm · Zwift 85.1 rpm
Weekly volume km — 12 weeks
FTP device reference — back-calc, not a fitness signal
Swimming
🏊 Swim — distance there, sharpness missing
Below frequency
VOLUME · /WEEK (28d)
1.2km
1×/wk · target 3×
CSS · BEST RECENT
2:15
untested · per 100m
LONGEST SWIM
2.5km
race 1.9 km ✓
Swim goals → race · building to elite-AG / world-class
Swim CSS /100m2:15 → race 1:58
short 2:05 · elite-AG 1:35 · world-class 1:12
Swim km/week1.2 → race 8.0
short 6.0 · elite-AG 12 · world-class 25
⚠ Open-water sessions logged: 0 — sighting, wetsuit and mass-start are untrained race variables. CSS shown is a proxy from your best session pace; run a formal test to set it properly.
Swim volume is ~1.2 km/wk (1×/wk). Distance isn't the worry — you've swum 2.5 km in one session vs the 1.9 km race leg. The two real gaps are sharper: (1) CSS is unverified — your best recent pace is ~2:15/100m but you've never run a formal CSS test, so race pacing is guesswork; (2) zero open-water sessions — all pool, so sighting, wetsuit feel and mass-start chaos are completely untrained. Swim gains are frequency-driven, not volume-driven: 3×/wk with technique focus beats one long grind. Your race CSS target of 1:58/100m would put the 1.9 km swim around 37 min.
THIS WEEK
This week: swim 3×. One is a CSS test — warm up, then 400 m time-trial, rest 5 min, 200 m time-trial; CSS pace = 200 ÷ (T400 − T200). One technique/drill session (frequency builds feel for the water). One aerobic 1.5–2 km continuous. And book your first open-water session this month — it's the single biggest unpracticed race variable.
Pace sec/100m — last 25 swims · lower = faster
Weekly volume m — 12 weeks
Body Metrics
⚖️ Body composition — your W/kg lever
Weight trending down
WEIGHT
87.3kg
race target 82 kg
BODY FAT
25%
race target 14%
MUSCLE · HOLD
61.9kg
protect through the cut
Body goals → race · building to elite-AG / world-class
Weight kg87 → race 82
short 85 · elite-AG 78 · world-class 76
Body fat %25 → race 14
short 16 · elite-AG 11 · world-class 7.0
VO₂max (est)— → race 52
short 48 · elite-AG 60 · world-class 80
⚠ VO₂max is untested — it's the #1 longevity predictor and your aerobic ceiling. Set it with a field test (Cooper 12-min run or a ramp test). Body-fat 7% world-class rung is a healthy elite floor, not a target to undercut.
Body fat 25% (Withings) vs a 14% race target and the ~7% elite-male floor. Weight is a free W/kg lever: down 5.6 kg since spring has already added +0.11 W/kg at the same power — and every further kg ≈ +0.02 W/kg toward the 2.0 finish-strong target. Protect muscle (61.9 kg) through the cut — protein 1.6–2.0 g/kg/day; dropping weight by losing muscle costs power. Lean, not just light, is the goal.
Body composition — Fat mass kg & Muscle kg trend
Weight kg & body fat % — dual axis
Muscle mass kg
Health Metrics
❤️ Health & altitude
SpO₂ 93%
Oxygenation goal → race · altitude watch
SpO₂ %93 → race 93
short 92 · elite-AG 94 · world-class 96
SpO₂ 93% at 2240 m — normal acclimatized range. Altitude cuts both ways: a natural hypoxic stimulus that lifts your aerobic ceiling, but it also caps overnight SpO₂ and depresses HRV (same reason the HRV targets are altitude-adjusted).
SpO₂ % — 30 days
Skin temperature °C — 30 days
Generated 2026-06-28 09:00 · FTP device est. 195W · 313 activities