Endurance training, analyzed · Free in open beta

What your data has been trying to tell you.

LoadLab interprets every ride, run and night's sleep to not just show you what you did, but how you're doing and how to get better.

  • Cycling
  • Running
  • Cross-country skiing (Planned weeks coming soon.)
  • Strength
Get started freeSee how it works

Works with Garmin, Wahoo, Zwift and Strava through Intervals.icu. No credit card.

LoadLab on a phone: today's planned session with its key numbers and interval profile, and the next session in outline below it.

How it works

Measure. Model. Anchor. Then coach.

The coach is the last step, not the first. Everything it says comes from our model of you, updated with every session and every morning.

  1. 1

    Measure

    Connect Intervals.icu and LoadLab imports your past year, scoring every session against your own thresholds.

  2. 2

    Model

    The scores drive 14 adaptations and a fatigue that sheds as fast as your sleep and HRV say you're recovering.

  3. 3

    Anchor

    Targets come from your own history, and readiness from your own pattern, not a generic rule.

  4. 4

    Coach

    The model builds your week inside your hours. The AI coach explains it and reviews each session.

One connection, your whole setup. Anything that syncs to Intervals.icu works.

Intervals.icuGarminWahooZwiftStrava

Activity analysis

Every session, read in context.

Each ride, run and gym session drawn as a story, reviewed by the coach, set against what you've done before, and counted toward what you're building.

The timeline

Every ride, told stretch by stretch.

Not a stack of raw charts. The timeline marks the climbs, your peaks and the stops, with the coach's read of the stretches that mattered along the bottom.

  • Every climb named, with its grade and how it went against your earlier attempts.
  • Your peaks against your 90-day and season bests.
  • The plan drawn over the power, when the ride matched a workout.
  • The map follows along, and tapping the route moves the timeline there.

A 78 km ride through the Surrey Hills.

The coach's review

Every session checked against the prediction.

The model predicts how hard a session will be. Afterwards you see that against your RPE, and the coach reviews it against your own history.

  • Against your own history: the same route, the same climbs, similar workouts.
  • How you went into it, from your load, HRV and sleep.
  • A tone that fits the day: warm after a race, brief after a recovery spin.

Historical comparisons

Against the only rider who matters: you.

Every session is set against what you've done before, on the same roads and the same climbs.

The same route.

This time against the last and the average, and where it ranks: 6th fastest of 9.

The route card on a ride: the 9th time on the route, 6th fastest of 9, with time, speed, power and heart rate against the last time and the average.

Your climbs.

Every ascent timed. The trend is effort-adjusted, so an easy day doesn't count as a loss.

The climbs card: each climb ridden three times or more, with its length, gradient and ascents, the best and latest time, and the trend.

A Power Rating on every ride.

The power your heart rate points to at threshold, so fitness shows week to week without a test.

A ride's Power Rating, 22 W above the trend, among the ratings of recent rides with the trend band.

Effect on adaptations

What it built, and what it cost.

Every session is itemised: what it did for each adaptation, and the fatigue you carry out of it.

  • Plan against done, adaptation by adaptation, when it rode a planned session.
  • Unplanned? It's set against what the phase is building instead.
The training effect of a ride: what it built for each adaptation, and the fatigue it added.Planned against done for a ride: time, load and work against the plan, and the adaptations the plan asked for against what the ride trained.

Coaching

A plan built from what the analysis finds.

The coach plans your week inside your hours, steers it toward your goal, and says why each session is the one for today.

The adaptive planner

A coach that plans the week you actually have.

Tell it your hours and your gym. The coach plans inside them.

Three ways to be coached.

  • Structured.

    The week planned ahead, and re-planned when things change.

  • Adaptive.

    Each day's session picked that morning from how recovered you are.

  • None.

    You plan. Every session still gets reviewed.

Built by the model, explained by the coach.

Every workout is built in code from the model, never more load than you've shown you can take. The AI coach explains why it's today's session.

Sized to the hours you have.

Hours are a cap, not a quota. Short on time, you progress through intensity, not more zone 2.

Progression from your last session.

Nailed your last session of the kind? The next one steps up. Didn't? It repeats.

Coaching rules, built in.

No key session on a day you'd start it strained, and readiness judged by your own pattern.

Planned around the rest of your life.

Busy weeks, travel and the weekly club ride go in the calendar. The coach plans around them.

Re-plans, explained.

When the week changes, a note says what moved and why.

Goals, phases and focus

From goal, to phase, to today's intervals.

Set an event or a focus. LoadLab splits the season into phases, each with a target mix, and steers every week toward it.

  • Is the mix on target? Built against what the phase calls for.
  • Ready for the day? Your long sessions against what the event demands.
  • A note every Monday on how it's going.
LoadLab goal page: the season's phases, a two-ring chart of what training built against the phase's target mix, and readiness markers for the event.

Workouts

What, when, where and why.

Every session comes with its steps, how hard it will be for you, when to go out, and why it's today's.

Thursday's key session. Tap an alternative to see it.

Alternatives, built and priced with it.

Harder, easier, longer, shorter or different. Any that would break the week says why.

When to go out.

For an outdoor session, the day hour by hour and the windows it fits in, waiting for the roads to dry after rain.

On your head unit.

Commit a session and it goes to your Garmin, Wahoo or Zwift as a structured workout.

Workouts · Where

And where to do it.

For a ride, LoadLab finds the climb, the route, the weather window or the Zwift event that fits the session.

Workouts · In the gym

Strength that counts, in the gym and in the plan.

Gym sessions built for your sport and your equipment, planned into the week like any ride or run.

Strength session

Heavy Leg Strength and Durability

Kettlebell
Leg strengthIn-season maintenanceMax strength~45 min

Warm-up

  • ·Crossover Reverse Lunge30 s per side · rest 10 s
  • ·Butt Lift (Bridge)45 s · rest 10 s
  • ·Knee-to-Wall Ankle Rock30 s per side · rest 10 s
  • ·Frankenstein Walk45 s

Block A

5 sets
  • AGoblet Squat4 reps · 2 in reserve · rest 2½ minQuadsKettlebell

Block B

4 sets
  • BKettlebell Suitcase Deadlift4 reps per side · 2 in reserve · rest 2½ minGlutesHamstringsObliquesKettlebell

Block C

3 rounds · superset
  • C1Lunge Pass Through4 reps per side · 2 in reserve · rest 1 minQuadsGlutesKettlebell
  • C2Single-Leg Calf Raise8 reps per side · 3 in reserve · rest 2½ minCalves
A planned gym session on a phone: the muscle map on top, then each block of exercises with its sets, reps and rest.

Suggested by the coach.

Part of the week, knowing when each muscle group last trained.

Built for your sport and your gym.

Hundreds of exercises, filtered to your equipment and dosed to your time.

Counted by the model.

What you lift shows up in your strength and durability scores.

Weighed into the week.

It counts against your hours and fatigue, and never before a key session.

Performance analysis

The long view of your fitness.

What your training is building and what it costs, your power curve and your running, one page per sport.

The adaptation model

Know what your training is building.

Fitness isn't one number. LoadLab tracks 14 adaptations, from plasma volume to capillarization, each fading at its own rate, so you see what you're building, holding and losing.

One body, many sports.

The heart carries over between sports; local adaptations stay in the muscles that did the work.

Six scores, in your sport's own language.

Cycling
  • Aerobic Base
  • Sustained Power
  • Aerobic Power
  • Anaerobic Capacity
  • Sprint Power
  • Durability
  • The trend by system, week by week.
  • Each sport's share of what you're building.
The adaptations card: six cycling scores with their bars and four-week trend, and the last twelve weeks stacked by score.

Fatigue and recovery

Fatigue that follows your recovery, not a fixed formula.

Fatigue sheds as fast as your sleep, HRV and resting heart rate say you're actually recovering.

  • Benefit against cost, on one scale.
  • Sleep, HRV and resting heart rate against what they should be after yesterday's training.
The fatigue card: this morning's fatigue against the athlete's usual, and how sleep, HRV and resting heart rate are moving it.

Power, for cyclists

Your power curve, from the rides you actually do.

LoadLab estimates what you could do today, from 5 seconds to an hour, without test efforts.

  • The Power Rating season, every ride's rating and the trend through them.
  • A curve that shows how sure it is, and stays blank without evidence.
  • Percentiles and a rider type, so strengths show as a shape.
  • Targets that follow your fitness, and a nudge when a test is due.
LoadLab's Performance page for cycling: the key numbers, the Power Rating season, the power curve and rider type, weekly distance, the year so far, adaptations, records and fatigue.

Running data

Your threshold pace, from every run.

Each run with heart rate points to a threshold pace, so your fitness shows week to week, not only on race day.

  • Running economy: your pace at an easy heart rate, and the drift on long runs.
  • Best times by distance, and the year so far against last year.
  • Tendon stress, so mileage doesn't outrun your bones and tendons.
Tendon stress: the running load as a share of what the lower legs are adapted to, over the past six months.
Running performance: the threshold pace each run points to over the past year with its four-week trend, and running economy beside it.

Inside the app

One picture of you, on every screen.

LoadLab desktop dashboard: the goal with its training phases, this morning's fatigue, adaptation scores with their trends, and the training week day by day.

The whole picture on one screen: the goal and its phases, this morning's fatigue, every adaptation, and your week.

Pricing

Free during the open beta.

All of LoadLab, for as long as the beta runs.

Open beta
Free

Full access while LoadLab is in open beta. No credit card.

  • Adaptation, fatigue and Tissue Load tracking
  • Power Rating, power curve and rider type
  • Goals with phases and event readiness
  • Planned weeks with alternatives and re-plans
  • Strength sessions in the plan
  • Hill, route, weather and Zwift picks
  • A coach review of every session
  • Workouts on your head unit
Join the open beta

We'll let you know well before the beta ends.

Good to know

  • Your data comes through a free Intervals.icu account.
  • The power features need a power meter.
  • Planned weeks for cyclists and runners; skiers soon.
  • Swimming isn't modelled yet.

Find out what your training is building.

Connect your data, set a goal, get your week.

Get started free