NO. 001 · CHASING WATTS

TODAY.

Tour of the Borders 120km → Loch Ness Etape sub-3:30.

—

Days · ToB / Etape

Days to ToB 120km

—

Days to Etape

—

Current Phase

—

Today's Session

START LIST

—

📅

—

Workout

Phase Map

Phase ?

1 · Base + fat-loss 2 · ToB peak 3 · Muscle build 4 · Etape build + cut 5 · Etape sharpen

Quick Log

MANUAL ENTRY

Capture today's numbers in <30 seconds. Saves to your browser. Skip fields you don't have.

This Week

PATTERN · 7 DAYS

Drinks (week)

—

Cycling hrs (week)

—

Lifts (week)

—

TARGET 3

Avg sleep score

—

Targets vs Current

PHASE · TOB · ETAPE

Metric

Now

Phase end

ToB target

Etape target

Trends

30-DAY WINDOW

Weight (kg)

FTP (W) & W/kg

Bench / Trap DL / Squat — est. 1RM (kg)

Drinks per week

Body Battery (wake) — 7-day avg

Resting HR — 7-day avg

Sleep score — 7-day avg (higher = better)

Sleep hours — 7-day avg

HRV (last-night avg)

Stress (daily avg) — 7-day avg (lower = better)

Steps — daily

Body Composition

TAPE · WEEKLY

Tape measure once a week, same time of day. Take 3 readings and average them. Navy formula calculates BF% from waist+neck (and hip for women).

History

Lifting Log

SETS · REPS · 1RM

Estimated 1RMs (current bests)

Rides & FTP Tests

CYCLING · LOG

Ride history

HR & Power Zones

% LTHR · % FTP

Set your max HR and FTP and the zones recompute automatically. Run a max HR test in week 2 — see help below.

Heart Rate Zones (Friel — % LTHR)

Best practice: set zones from lactate threshold HR (LTHR), not max. LTHR ≈ avg HR over the last 20 min of an all-out 30-min effort. Approximation: LTHR ≈ ~92% maxHR for trained riders.

Power Zones (Coggan — % FTP)

Update FTP after every test. Zones recompute. Sweet spot = 88–94% FTP. Threshold = 95–105% FTP.

How to test max HR (do in week 2 of Phase 1)

Hill protocol (preferred): 15 min warm-up. Find a 5–7 min steady climb. Ride hard but build for first 3 min, then push to 90% effort, then last 60s flat-out sprint to the top. Repeat once after 5 min recovery. Note peak HR across both efforts.

Trainer protocol: 15 min warm-up. 4 × 4 min hard with 2 min recovery; final interval is all-out, ramping the last 60s to absolute max. Peak HR = max HR.

Don't use 220−age. Margin of error is ±15 bpm. Your real max may surprise you (likely higher than 173 for you).

Settings & Connectors

CONFIG · ATHLETE

Garmin auto-sync

Activities + sleep + RHR + HRV + body battery are pulled from Garmin Connect by a GitHub Actions cron (4× daily) and served by a Cloudflare Worker behind Cloudflare Access. The dashboard auto-refreshes on every load — nothing to configure.

Ready

Override defaults (advanced)

Worker URL Leave blank to use the dashboard's own origin.

API key Built-in key is baked into the page. Override only if rotated.

Max HR (bpm) Set after week 2 max HR test. Default 180 (you've seen high-170s recently, true max likely 180–185).

Latest FTP (W) Update after every FTP test (or NP from a 60-min hard effort).

ToB date

Etape date