SuperFit Coaching

Physiological Analysis

PRIMARY BOTTLENECK SECONDARY LIMITER

AI-driven bottleneck detection across 4 physiological pillars

4-Category Diagnostics AI Evaluation Ready

🛑 Medical Safety Alert: Diagnostic scoring and AI coaching prescriptions are currently suppressed due to elevated health risk indicators. Focus on rest and consult a healthcare provider before resuming high-intensity workouts.

⚠️ Stale Threshold Detected: 2 or more continuous Zone 5 efforts exceeding 12 minutes were recorded in the last 42 days. The system proposes an upward revision to your threshold pace and heart rate. Retest recommended.

Aerobic

Z1-Z2

Continuous efforts, 25+ minutes

Confidence HIGH

-- /100

Strong Aerobic Base

Pace Range (Z1/Z2): 10:52 – 12:04 /mi

Target Heart Rate: 109 – 136 bpm (Z1/Z2)

Aerobic Decoupling: +2.0% (Low Drift)

Long Run & Z1/Z2 Vol: -- mi (--h in Z1/Z2)

Applicable Workouts:

Develops an expansive aerobic foundation, giving the athlete the ability to run for hours without depleting glycogen stores, absorb high training volume, and recover rapidly mid-effort.

Threshold

Sustained efforts, 20-60 minutes

Confidence HIGH

-- /100

Threshold Pace: --

Est. 5k Time / Pace: --

Threshold HR: --

Applicable Workouts:

Lactate clearance turnover, sustained tempo, and high fatigue resistance, giving the athlete the ability to consistently sustain a hard, fast effort while efficiently clearing and turning over lactic acid.

VO2max

Maximal efforts, 3-8 minutes

Confidence HIGH

-- /100

Estimated VO2 Max: --

Speed Interval Pace: --

Peak 5m Interval: --

Applicable Workouts:

Aerobic power ceiling, cardiac stroke volume saturation, and surging capacity, giving the athlete the ability to surge on hills and sustain race pace under oxygen debt.

Efficiency

Maximal efforts, under 2 minutes

Confidence HIGH

-- /100

Best 30s Pace: --

Best 60s Pace: --

D′ (Anaerobic Work Capacity): --

Applicable Workouts:

Recruits high-threshold fast-twitch motor units, giving the athlete the ability to generate explosive acceleration, maintain sharp biomechanics under fatigue, and execute a decisive finishing kick.

Current Training Balance vs. Optimal Target Benchmark

Comparing your 42-day running training balance against your target race training distribution (strictly running)

Target: Half Marathon (80/12/6/2) • 100% Adherence

Analysis Time Frame Top 5 / Category

Analyzing Last 5 Workouts Per Category · 20 Workouts

Activity Explorer (Loading Workouts...)

Click any workout row to view heart rate zones, lap splits, and time-series elevation/pace curves

Syncing data...

Type	Date & Time	Source	Target Physiology	Distance	Duration	Stressor Comp %	Overall Comp %	TRIMPexp	Workout Plan

Workout Execution & Zone Compliance

Evaluation of workout adherence to prescribed physiological intensity targets and energy system distribution

Compliance by Physiology Target

Workout Compliance

Target Zones: 2 Aerobic Base 3 Threshold (LAT) 4 VO2max 5 Anaerobic

Daily Biometrics & Recovery Readiness (0 Days Logged)

HRV (rMSSD), Resting Heart Rate, Sleep Duration & Score, Body Weight, and % Body Fat

Latest HRV (rMSSD)

-- ms

7d avg: -- ms · Baseline: --

Resting Heart Rate

-- bpm

7d avg: -- bpm

Sleep Duration & Score

-- hrs

Sleep Score: --/100

Weight & % Body Fat

-- lbs

Body Fat: --% · Waist: --

[DATE] Readiness

Biometric Log History

Date	Readiness	HRV (ms)	HRV (HRV4T)	Resting HR	Time Asleep	In Bed	Asleep %	Weight (lbs)	Body Fat %	Waist (in)	VO2 Max	Notes

Training Stress Balance (TSB)

-- TSB

Daily mechanical balance (CTL - ATL) with stacked discipline training stress (Run 🏃, Bike 🚴, Swim 🏊)

Fitness (CTL)

42-day Chronic Load

Fatigue (ATL)

7-day Acute Load

Form (TSB)

CTL − ATL balance

Training Load Ratio --

ATL / CTL (Informational)

Biometric Trends & Physiological Trajectory

Longitudinal tracking of recovery readiness, sleep duration & score, and VO2 max aerobic fitness

No biometric entries available in this timeframe. Log daily biometrics above to visualize trends.

HRV (Heart Rate Variability)

-- ms

Daily HRV (bars, ms) with 7-day moving average (line)

Resting Heart Rate

-- bpm

Daily resting heart rate (bars, bpm) with 7-day moving average (line)

Sleep & Sleep %

-- hrs · --%

Sleep Hours & Time in Bed (bars) with Sleep % (0–100% line)

VO2 Max Aerobic Fitness

-- ml/kg/min

Cardiorespiratory fitness tracking (ml/kg/min) with source tags

Body Weight Trend

-- lbs

Daily body weight (lbs) with 7-day rolling average — carried-forward values shown as dashed line

Urgent Medical Care Advisory

Acute red-line symptoms detected during morning check-in. All training is completely halted. Please seek immediate professional medical evaluation.

Running threshold is over 180 days old; fitness trends may reflect a stale yardstick

ESTABLISHING: Day 18 of 42 — Multi-week biological baseline is actively calibrating.

Composite Adaptation Verdict

Improving

Aerobic capacity and cardiovascular efficiency are trending upward over your 42-day rolling window.

High Confidence

Efficiency Factor (EF)

Zone 2 Speed / HR robust trend slope

Aerobic Engine: Running faster at the same heart rate Theil-Sen slope (m/s / bpm / month)

ALL_EXCLUDED: 20 sessions excluded due to heat index > 26°C

Aerobic Decoupling

Rolling average decoupling percentage

Durability: Low cardiac drift on long steady runs Rolling Pa:HR & Pw:HR percentage

Calibrating Rolling Trend: Day 12 of 42 Single-session durability is active while your multi-week baseline establishes

Critical Speed Frontier

CS asymptote (m/s & min/mi) with D' capacity

Threshold Speed: Sustainable race pace benchmark 2-parameter CS asymptote & D' capacity

Threshold History

Active thresholds with pending proposals

Performance Yardsticks: Active speed & power zones Historical threshold revisions & delta

Deep Physiology Diagnostic

Session Scatter Plot: Speed vs HR across all qualifying Zone 2 runs

Theil-Sen Robust Fit Line: Median slope with 90% bootstrap confidence band (+1.8% / mo)

Heat Index Exclusion Filter (>26°C)

Environmental Context Chips

Temp: 18°C Humidity: 55% Terrain: Flat Pavement

Review Proposed Threshold

+2.5% Critical Speed Adaptation Detected

Metric	Current Value	Proposed Value	Impact Summary
Critical Speed	3.36 m/s	3.44 m/s	+0.08 m/s (+2.4%)
Zone 2 Aerobic Ceiling	9:45 - 9:15 /mi	9:35 - 9:05 /mi	Shifts target paces faster
Zone 4 Threshold Pace	7:59 /mi	7:47 /mi	New sustainable 60-min pace

Race Target & Optimal Physiological Balance

Select your upcoming event and target date to reveal the scientifically optimal physiological training distribution

Target Race Event

Custom Race Distance

Race Date

-- days to race

Race Goal Objective

Target Finish Time

Hours : Minutes : Seconds

Half Marathon Threshold stamina & aerobic power

Optimal Physiological Training Distribution

Target balance tailored specifically for event metabolic demands

Optimal Volume Allocation Across Physiological Domains 100% Target Volume

80%

12%

Aerobic (Z1–Z2)

Zone 1 / Zone 2

80%

Mitochondrial density, capillary network expansion, and aerobic endurance foundation

Lactate Threshold (Z3)

Zone 3 / Zone Y

12%

Lactate clearance equilibrium, buffering capacity, and sustained threshold tempo

VO2 Max (Z4)

Zone 4

Maximal oxygen uptake, stroke volume saturation, and high-velocity stamina

Anaerobic (Z5/Speed)

Zone 5 / Burst

Fast-twitch motor unit recruitment, neuromuscular firing, and finishing power

Endurance Event Physiological Benchmark Matrix

Comparative balance across standard running distances (click any row to set as your active race goal)

Event Distance	Aerobic (Z1–Z2)	Lactate Threshold (Z3)	VO2 Max (Z4)	Anaerobic (Z5/Speed)	Primary Focus	Action

Workout Plans

0 Plans

Plan Name ↓	Physiological Target	Sport	Turn Around	Target Stressor	Duration Range	Distance Range	Date Last Modified	Avg Stressor Compliance	Avg Overall Compliance	Workouts Count

No Planned Workouts Saved Yet

Save workouts from the Targeted Prescription Plan on the Physiology page, generate a full adaptive macrocycle, or add a custom scheduled session.

Physiological Calculation Constants

v1.0 • Live

Fine-tune the platform-wide mathematical models governing Training Load (TSS), PMC exponential decay, Morning Readiness triage, and Longitudinal Adaptations dynamically without code redeployment.

Please resolve configuration errors before saving.

Load Engine Parameters

TSS exponents, HR reserve multipliers, and MIS weights

Swim TSS Exponent Model swim_tss_model

Default Resting HR Fallback (bpm) [35 - 90]

Run LTHR %

Bike LTHR %

Swim LTHR %

k_hr Base

k_hr Tempo

k_hr Thresh

k_hr Mixed

Mechanical Impact Stress (MIS) Pace Exponent [1.0 - 2.5]

Performance Management Chart (PMC)

Chronic and acute exponential time constants

CTL Time Constant (Fitness τ₁, days) [21 - 60 days]

ATL Time Constant (Fatigue τ₂, days) [3 - 14 days]

Ramp Rate Window (days) [7 - 28 days]

TSB Neutral Lower [-30 to 0]

TSB Neutral Upper [0 to 30]

Daily Readiness & Decision Engine

HRV thresholds, sleep deficit bands, and wellness caps

HRV SWC Multiplier (SD) 0.75 SD

Canonical default: standard 0.75 SD SWC baseline

HRV Red Multiplier [1.20 - 2.50]

HRV Acute Crash z [-3.00 to -1.50]

Sleep Amber (hrs)

Sleep Red (hrs)

Floor (hrs)

Wellness Amber [3-5]

Wellness Red [4-5]

Hard Spacing (hrs)

Longitudinal Analytics

AeT fractions, Theil-Sen noise floors, and CS ratios

AeT Heart Rate Reserve Fraction (cAeT) [0.70 - 0.92]

Min EF Sessions [8 - 30]

EF Noise Floor (%/mo) [0.2 - 2.5]

Decoupling Drift Threshold (%) [3.0 - 10.0%]

CS SE Ratio [0.010 - 0.050]

Prop Min Delta (%) [1.0 - 5.0]

⚡

Simulation Sandbox: Projected Constant Impact

Simulated impact across standard platform benchmark personas comparing current active live constants against your staged modifications. These changes are not yet published.

Benchmark Persona	Primary Load Impact	PMC 42-day CTL Shift	Daily Readiness State	Status / Diff

Version History & Rollback

Audited releases and 1-click restore

Reset All Constants to Factory Defaults?

This action will overwrite all platform-wide constants across Training Load, PMC, Readiness, and Longitudinal Analytics back to the canonical defaults specified in SuperFitSpecs.

Sport	Metric	Threshold Value
Run	LTHR	bpm
Run	FTPace	(/mi)
Run	rFTPw	W
Bike	LTHR	bpm
Bike	FTP	W
Swim	LTHR	bpm
Swim	CSS	(/100yd)

Analyzing Fitness Data...

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Physiological Analysis

Aerobic

Threshold

VO2max

Efficiency

Current Training Balance vs. Optimal Target Benchmark

Activity Explorer (Loading Workouts...)

Workout Execution & Zone Compliance

Compliance by Physiology Target

Workout Compliance

Daily Biometrics & Recovery Readiness (0 Days Logged)

[DATE] Readiness

Biometric Trends & Physiological Trajectory

Improving

Deep Physiology Diagnostic

Review Proposed Threshold

Race Target & Optimal Physiological Balance

Optimal Physiological Training Distribution

Endurance Event Physiological Benchmark Matrix

Workout Plans

Load Engine Parameters

Performance Management Chart (PMC)

Daily Readiness & Decision Engine

Longitudinal Analytics

Simulation Sandbox: Projected Constant Impact

Version History & Rollback

Reset All Constants to Factory Defaults?

Activity Details

Lap Splits & Intervals

Reload Workout Data?

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Import Workout FIT File

Duplicate Workout Detected

Importing Workout...

Workout Imported Successfully!

Training Zones & Physiological Thresholds

Per-Sport Physiological Thresholds

Heart Rate Zones

Run Pace Zones

Display & Measurement Preferences

Athlete Profile & Thresholds (Source of Truth)

Account & Security

Category Definition

AI Target Physiology Rationale

Configure Analysis Time Frame

Log Daily Biometrics

Adaptive Training Plan Generator 80/20 Periodized

🎯 Physiological Gap Analysis

📊 Periodization Macrocycle Timeline

🗓️ Microcycle Weekly Training Schedules (12 Weeks)

Parameterized Physiological Analysis Engine Warm-Down Transition