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Aug 7–23 · FTP 220 → 235-240W · W/kg is the lever now
One item per line: name | calories | protein g | carbs g | fat g. Start a line with a date (YYYY-MM-DD | name | ...) to send it to that day; lines with no date go to the day shown above (). Leave protein/carbs/fat blank if unknown.
Baseline burn (BMR + daily activity, before riding): kcal ·
One day per line: 2026-07-27 | Z2 endurance 2hr | Rancho Santa Fe loop — date, then what, then optional where/notes. Paste a week or a whole block.
One per line: YYYY-MM-DD | watts | note — e.g. 2026-06-30 | 220 | KICKR test. Note is optional. One entry per date (a repeated date overwrites).
One per line: YYYY-MM-DD | title | duration | calories | notes — e.g. 2026-07-27 | Z2 endurance | 2h10 | 950 | easy spin, felt good. Calories can be left blank.
Avg power + HR over a steady segment. Heat-adjusts ~1.2W per °F above 85°F.
| Zone | HR | Power |
|---|---|---|
| Z2 endurance | 115-128 | 155-178W |
| Z3 tempo | 133-145 | 185-205W |
| Z4 threshold | 146-155 | 210-225W |
| Z4+ hard | 156-163 | 225-240W |
Stored on this device. To move it to another phone or a new thread, export here and import there.
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