Coach GPT App

### Athlete: [Anon] — 2025-09-24 → 2025-09-30
**Summary:** Light training load with more recovery days. ATL dropped, Form improved.

**Key Stats**
- Volume: 4 sessions, ~6h total
- Load: ~440 TSS, CTL 98→92, ATL 92→70, Form +6→+22
- Recovery: HRV 59→53 ms, Resting HR 41→42 bpm, Sleep avg 7.4h
- Subjective: Limited feel/RPE data logged
- Advanced: ACWR 0.7, Monotony 1.1, Strain 480

**Flags**
- ✅ Form improved steadily through reduced load
- ⚠️ Low volume may limit fitness maintenance
        

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### Athlete: [Anon] — 2025-08-19 → 2025-09-30
**Summary:** Transitioned from high-load block into gradual reduction. CTL dropped ~18 points across the block.

**Key Stats**
- Load: CTL 110→92, ATL 99→70, Form -11→+22
- Recovery: HRV fluctuated 39–71 ms, Resting HR 38→45 bpm, Sleep avg ~7.7h
- Fitness: VO₂max estimates 62→69 ml/kg/min
- Advanced: ACWR stable 0.8–1.2, Monotony 1.1–1.6, Strain peaks ~950

**Phases**
- Build (late Aug): High training stress, CTL peaked at 110
- Overload (early Sept): ATL >110, HRV suppressed
- Deload (mid Sept): ATL dropped, HRV rebounded
- Consolidation (late Sept): CTL decline, Form rising

**Flags**
- ✅ HRV rebound with deload
- ❌ CTL decline may reduce fitness
- ⚠️ Subjective logging incomplete
        

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### Athlete: [Anon] — 2025-01-01 → 2025-09-30 (phase-based)
**Summary:** Nine months of structured training with distinct build, overload, deload, and consolidation phases. CTL peaked above 110 mid-season, but has since declined. Recovery markers show resilience, though HRV dips occurred during overload blocks.

**Key Stats**
- Volume: ~600h total (cycling dominant, ~75%)
- Load: CTL 85→92, ATL 80→70, Form +5→+22
- Recovery: HRV 39→71 ms, Resting HR 38→45 bpm, Sleep avg 7.6h
- Fitness: VO₂max 60→69 ml/kg/min, Decoupling avg ~4%, Polarisation index ~0.72
- Advanced: ACWR 0.8–1.3, Monotony 1.1–1.7, Strain peaks ~1000

**Phases**
- Build (Jan–Mar): CTL 85→100, HRV steady, sleep 7.5h
- Overload (Apr–Jun): ATL >120, HRV 40–47 ms, RestHR up, stress elevated
- Deload (Jul): ATL dropped 30, HRV rebounded, sleep 7.8h
- Consolidation (Aug–Sep): CTL decline, Form +22, VO₂max peak

**Load vs Recovery**
High stress early, recovery in Jul, late-season detraining risk.

**Flags**
- ✅ VO₂max peak at 69
- ❌ CTL decline since Aug
- ⚠️ Under-reporting of RPE/feel

**Actions**
1. Restart controlled build to raise CTL
2. Maintain positive Form for late-season events
3. Improve subjective logs for load balance
        

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### Athlete: [Anon] — Wellness 2025-09-01 → 2025-09-30
**Summary:** Recovery metrics improved in mid-September after heavy early load. End of month shows stable trends.

**Recovery Metrics**
- HRV 39→71→53 ms
- Resting HR 38→45 bpm (normalized late)
- Sleep avg 7.3→7.8h
- Weight stable ±1 kg

**Subjective**
- Mood steady, dips during overload
- Stress elevated early Sept
- Soreness eased with deload

**Flags**
- ✅ HRV rebound shows adaptation
- ❌ None detected
- ⚠️ Stress elevated outside training early Sept
        

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### Athlete: [Anon] — Planning Phase (Oct 2025)
**Summary:** Following the deload and consolidation, the next block should reintroduce progressive overload while maintaining recovery balance.

**Next Steps (Phased Approach)**
1. **Build Phase (2 weeks)** — Increase volume by ~10%, target CTL +5. Maintain 80/20 intensity balance.
2. **Overload Phase (2 weeks)** — Include 2–3 key sessions per discipline (long ride, threshold run, swim intervals). Monitor ATL to avoid >120 spikes.
3. **Deload (1 week)** — Reduce load by 40%. Focus on sleep, HRV tracking, and form recovery (+15 or higher).
4. **Consolidation (race prep)** — Sharpen key intensities, maintain volume, taper in final week.

**Actions**
- Track HRV daily to confirm adaptation.
- Log subjective RPE/Feel consistently.
- Schedule event-specific sessions (brick workouts if triathlon, long tempo if marathon).
        

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### Athlete: [Anon] — Oct 2025 Macrocycle (Examples for Different Athlete Types)

**Cyclist Example**
Week 1–2 (Build):
- Endurance: 3h Z2 ride, 2h steady ride
- Intervals: 4x10min @ 90% FTP, 8x3min @ VO₂max
- Skills: 90min group ride
- Strength: 2x core + leg stability
Week 3 (Overload):
- 4.5h long Z2 ride (last 45min tempo)
- 6x5min @ 110% FTP, 12x30s sprints
- Back-to-back weekend: 4h + 2h tempo
Week 4 (Deload):
- 2h Z2, 90min recovery
- 3x6min sweet spot
- Skills drills + mobility

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**Triathlete Example**
Week 1–2 (Build):
- Swim: 8x200m aerobic, 12x100m threshold
- Bike: 2h Z2, 3x12min @ FTP
- Run: 12km long run, 8x400m intervals
Week 3 (Overload):
- Swim: 20x100m aerobic, 6x50m sprints
- Bike: 4h Z2 ride, 5x5min VO₂max
- Run: 16km long run, 5x1km @ 10k pace
Week 4 (Deload):
- Swim: drills + 1.5km aerobic
- Bike: 2h Z2 + light tempo
- Run: 8km easy, 6x200m strides

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**Runner Example**
Week 1–2 (Build):
- Long Run: 14–16km Z2
- Intervals: 6x800m @ 10k pace, 10x200m strides
- Easy Runs: 2–3x 45min Z1
- Strength: 2x functional
Week 3 (Overload):
- Long Run: 18km with final 4km tempo
- Intervals: 8x1km @ threshold
- Back-to-back: Sat long run, Sun 12km steady
Week 4 (Deload):
- Long Run: 10km Z2
- 5x200m strides
- Mobility + recovery focus

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**Note:** The Coach GPT adapts plans automatically to athlete type (Cyclist, Triathlete, Runner) using the same phased approach: Build → Overload → Deload → Consolidation.
        

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