Quick log
One tap logs it with the current time. Undo is in the toast if you fat-thumb.
This week
Race countdown
Weight progress
From your Zwift ride data.
FTP over time
From Zwift auto-sync and your Trends edits. Each step is a recorded change.
Personal records
Training plan
No plan is loaded yet. Seed one with bin/seed-plan.ts on the server.
Recent plan changes
Roadmap, zones and priorities
Recent activities
Add an activity manually
Quick calories
Just a number when you do not want to itemize. Protein is optional. Edit or delete it anytime below.
Log a meal
Review and adjust each item, then save. Numbers are editable.
Today
Last 30 days
No calories logged yet. Log some above and your trend fills in.
Macro goals
Daily targets. Protein is the one to chase; carbs and fat are optional.
No entries logged today. Describe a meal above to get started.
Weight
From your Zwift ride data.
This week vs last year
Consistency (52 weeks)
Last 8 weeks
Fitness, fatigue & form
Set your power and heart-rate thresholds below for a sharper load estimate. Until then, load is estimated from duration alone.
No activities yet. Load builds as you log or sync training.
Cycling power curve (90 days)
Thresholds
Used to estimate training load. Leave blank to fall back to a duration-based estimate.
ZwiftPower races
ZwiftPower is not connected yet.
Set ZWIFT_USERNAME, ZWIFT_PASSWORD, and ZWIFT_PROFILE_ID in the box .env to pull your race results. See the README for the one-time ZwiftPower profile activation step.
No race results stored yet. Run a sync to pull them in.
Daily stretch
Daily mobility, Knees Over Toes (ATG) style, lower body then upper body. ~20 minutes. Hold long, breathe slow.
Lower body follows Ben Patrick's ATG standards; upper body adds his hanging staple with hold doses from the Huberman Lab flexibility protocol: 30s static holds, 2 to 4 sets, easy intensity, 5 or more days a week. Not medical advice. Ease into range and stop anything that hurts.
Dumbbell strength
Three routines that need nothing but dumbbells. Alternate the strength and muscle days across the week, Express 20 when the window is short. Log one when you finish.
Swim sets
Six ready to swim workouts for fitness. Pick one that fits your time, then log it when you finish.
Last night
Last 7 nights
Recent nights
No sleep synced yet. Run a Garmin sync to pull your recent nights.
Golf
Rounds
No rounds yet. Rounds recorded on your watch sync in from Garmin, or add one manually from the Activities tab with sport Golf.
Garmin sync
Import CSV
Columns: date, sport, duration_minutes, distance_km (optional), notes (optional). Use this if Garmin sync is unavailable.