Features · What you get
Sick kid. Work trip. Surprise gravel. Half the workout. Your plan rebuilds itself, the coach explains why — and it learns you a little better every week.
Today's session
Two long sweet-spot pieces with five minutes between. Ride the bottom of the range on rep one, the top of the range on rep two if you still feel composed.
Workout structure · power
52m
Duration
TSS
IF
Target power
Target HR
Why this workout, today
You're in week 6 of 14 — the back half of the build phase. Sweet-spot sessions like this are the engine room: enough stress to push aerobic capacity, controlled enough that you can repeat them without digging a hole. The volume here is what carries you through threshold and VO₂ work in weeks 9–11.
Five ways your week breaks
Every one is something other training apps don’t handle. We do.
Sick all week.
A real ramp-back week — not “pick up where you left off and good luck with Wednesday’s intervals.”
Work trip Tuesday.
Hotel gym, 30 minutes, no power meter — you get a real workout, not a guilt notification.
Surprise gravel ride.
Strava syncs it. The coach reads it. Tomorrow softens automatically.
Did 80% of it.
Partial credit. The week reshapes around what actually happened. No failure verdict.
Up since 4 with the baby.
The coach reads your signals and offers the easier day — one tap to accept, no wellness-slider theater.
This card isn't a screenshot — it's how every workout arrives. Here's why that matters.
Today, explained.
A plain-English explanation for every ride: what it's actually for, why it lands today, and how hard it should feel. Most plans never tell you the why — and that silence is where people quit.
You stop wondering if you're doing the right work.
Why this lands today
Week 6 / 14 · BuildYou're in week 6 of 14 — the back half of the build phase. Sweet-spot sessions like this are the engine room: enough stress to push aerobic capacity, controlled enough that you can repeat them without digging a hole. The volume here is what carries you through threshold and VO₂ work in weeks 9–11.
Today · Sweet Spot
Sweet Spot Intervals — 2×12 min
52 min · 65 TSS
Warmup
Primes the system. Two openers in the last 3 minutes wake up the legs.
Work — rep 1
12 min at 88–93% FTP. Smooth, repeatable. Bottom of the band.
Recovery
5 min easy. Just enough to reset before the second piece.
Work — rep 2
Same 12 min. Top of the band if you still feel composed.
Cooldown
8 min easy spin. Clears lactate, sets up tomorrow's endurance ride.
Knowing why a workout exists only matters if it’s the right workout this week. Weeks change.
The plan that bends · live demo
Every other plan asks you to fight back to the schedule. AdaptCycling reshapes the schedule around you — no guilt, no math, no failure verdict.
You never apologize to a training app again.
Scroll into view to start the demo.
Aerobic base — endurance ramp
Aerobic base — extending duration
Aerobic base — first sweet-spot exposures
Deload — let the work consolidate
Build — sweet spot doubles, threshold opener
Build — sweet spot + threshold consolidation
Build — extending threshold work
Build — peak weekly volume
Deload before the peak block
Peak — race-pace specificity
Peak — sharpening
Taper — keep the legs sharp
The coach doesn't just account for what you skip. It accounts for what you add.
Your group ride finally counts.
Crushed an unplanned Saturday smash-fest? Other plans pretend it didn't happen — and ask you to do intervals on Sunday anyway. AdaptCycling counts it as the work it was, then softens the rest of the week so you absorb the effort instead of stacking fatigue on top of it.
Every ride is part of your training, not an exception to it.
Unplanned ride · 8:00 AM
Counts toward your week — this ride just wasn’t a prescribed session.
Actual ride · power
1h 1m
Duration
TSS
IF
Avg power
Avg HR
Coach note · auto-posted
Big day. NP 264, IF 0.93 over 90 minutes — that's a threshold workout dressed up as a coffee ride. I'm pulling tomorrow's tempo and replacing it with easy Z2 so you actually absorb this. Don't push to make tomorrow into something it shouldn't be.
Tomorrow · auto-adjusted
was TempoEasy Z2 · recovery spin
Conversational pace. Let yesterday’s work soak in.
Weeks bend. But some days the problem is smaller than a week — it's just today.
Today, in your hands.
Swap the workout for a different shape that trains the same system. Step it harder or easier — the coach keeps you inside what you've earned and what you can recover from. Or drop the intervals and just ride. Tomorrow is untouched either way.
You get a say in today without taking over the plan.
Hate a workout style? Exclude it in settings — and if cutting it would cap your development, the coach says so instead of quietly agreeing. Pick the same swap twice and it offers to make that your default.
Readiness · this morning
Your signals are a little flat today
Why: your heart rate’s running higher than usual for the same power.
I can ease today’s VO₂max to a tempo session — same time on the bike, lower strain.
VO₂max intervals
5×3 min @ 110–118%Eased — now 4×3 min @ 110–118% · 48 min (was 56) · 58 TSS (was 68).
Buttons handle today. The things you tell the coach need to outlast today — a coach that forgets you isn't a coach.
A coach with memory.
Your goal race. Your kid's soccer Saturdays. The knee that flared up last August. What you tell the coach doesn't just sit in chat history — it becomes a rule every future rebuild has to respect. Most chatbots forget you the moment the tab closes. This one builds context the way a real coach does — across months, not turns.
It actually knows you.
Locked in. I'll keep your long rides on Sundays through the end of May, and Saturday becomes either a rest day or a short tempo opener you can knock out before 8.
It's a 45-minute opener — fits before soccer if you start by 6:30. If that's too early, I can shift it to Sunday afternoon and pull tomorrow's tempo back. You tell me.
The coach didn’t need to be reminded that Saturday mornings are off-limits.
Rules and memory are one half of coaching. The other half is what your body is measurably doing.
Your fitness, in plain English.
Fitness, fatigue, freshness. Not jargon — the same metrics every coach uses, with zone bands so you know when you're climbing, when you're cooked, and when you're race-ready.
The chart says what your body's about to tell you anyway.
Your fitness
Building· your fitness is climbing, though you’re carrying meaningful fatigue.
Now
56
Fitness
Long-term load. Climbs slowly with consistent training.
Fatigue
Acute load. Spikes after hard days, fades over 5–7 days.
Form
Freshness. Below the line: cooked. Above: race-ready.
The chart shows what's happening to you. Here's what the coach does with it — week after week, with your sign-off.
It learns you. With receipts.
Day one, it reads six months of your Strava: the weekly load you actually hold, how many hard days you tolerate, how fast you can ramp. Then it keeps learning from every ride. When it thinks a number should change, it doesn't change it — it shows you the evidence and asks.
No black box: every learned number names the rides that earned it, and nothing changes without your yes.
FTP included. Ride a ramp test and the coach recognizes it, applies the new number, and re-pitches every target instantly — no test protocol, no plan rebuild. If sessions keep coming in over-pitched, it nudges the number down too.
Weekly load ceiling
590TSS
The biggest training week the plan will ever schedule for you.
6 consecutive weeks at 590–675 TSS (Feb 9 – Mar 22) with 0 failed quality sessions.
Proposed · this Monday
Raise weekly load ceiling 590 → 640 TSS
Level 6 → 7 — earned after 4 clean sessions at level 6.
Lifted from the settings page every athlete gets — each number stays traceable to the rides that earned it.
That’s the system. Here’s what it looks like for three different athletes this week.
Real shapes, real adaptations
Two daughters, full-time finance job, 7–9 hrs/week, training for a hilly century in August.
The disruption
Surprise client trip Wed–Thu — no bike, hotel gym only.
The response
Wednesday's threshold compressed into Saturday. Friday endurance pulled back so the weekend isn't a death march.
Trains 8 hrs/week between a 9-to-5 and weekend kid-time. Targeting a 100-mile gravel event in late May.
The disruption
Crushed an unplanned 95-min Saturday group ride at IF 0.91.
The response
Sunday tempo demoted to easy Z2. Monday rest preserved. Tuesday's sweet-spot session held — recovery first, then resume.
Empty-nester, self-coached after his coach retired. Trains 10 hrs/week, summer goal: keep up with the Tuesday-night drop ride.
The disruption
Sick Monday through Wednesday — head cold, no training.
The response
Entire week rebuilt as recovery + reset. Threshold work re-anchored to the following week, total volume scaled down 35%.
Three weeks shown. Hundreds of others handled the same way. Here’s how we’d explain ourselves to anyone shopping us against the rest of the field.
How we’re different
vs TrainerRoad
“We don't penalize you for missing a workout.”
vs JOIN, Spoked, AI Endurance
“When our coach wants to change a number, it shows the rides that earned it — and asks first.”
vs FasCat, Wahoo SYSTM
“Half the price. No learning curve.”
vs Athletica.ai, Humango
“Built for cyclists, not triathletes — and built around adult-life friction.”
vs Strava (Runna, Breakaway)
“We don't train AI on your data. Your training, your data.”
vs a coach ($200/mo)
“$15/mo. And awake when your kid wakes up at 4 AM.”
Not a comparison table — just the headlines. See the full head-to-head comparisons.
All of those one-liners are easy to claim. Harder to back up. Here’s where ours come from.
Built by someone who needed it
I built the coach I wished I had —
one that gets that I have a life.
Jim came up through the Johan Bruyneel Cycling Academy, raced in Europe and professionally in North America, and wrote a published diary for Cyclingnews from inside the peloton. Today he trains around two daughters, a full-time job, and a calendar that refuses to cooperate.
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