Training & recovery

Fitness you can see. Recovery it listens to.

Every ride adds to your fitness and your fatigue, and every night tells it how much of that you absorbed. le domestique reads the two together, so the plan pushes on the mornings you're ready and backs off on the ones you're not.

The long view. Fitness, fatigue and Form a season deep, with your power and heart-rate curves and how much power you keep deep into a ride.

Fitness, fatigue, Form.: Load from every ride, on one timeline, so you can watch the build actually work.
Durability.: How much of your best power is left after 1,000 or 2,000 kJ.

How it works

Ride, sleep, repeat. It reads both.

01
Every ride adds load.
Fitness, fatigue and Form move with every ride, even one with no sensors, scored from how hard it felt.
02
Every night is read.
WHOOP or Oura sends sleep, HRV and resting heart rate, scored against your own baseline before you're up.
03
The plan follows.
The two decide the morning's status and the week's plan: push when you've absorbed it, ease in when you haven't.

Power profile

Six efforts, one dial. See what the next level takes.

Your best watts per kilo from a 5-second sprint to an hour, each read against eight rider levels from Aspiring to World Class, and rolled into one score out of 100. Pick an effort and it tells you exactly how many watts move it up a level.

Tap a petal. Each is an effort length. The white arc is your all-time best, and the dashed one is the room to the next level, in watts.

One score, out of 100.: The centre is your whole profile in a number, where 100 is world class.
Your strength, and your next step.: It names your best effort, and the one closest to its next level.
Sprint, attack, endurance.: The dial groups the efforts by what they do in a race, so the shape of your riding reads at a glance.

Durability

Fresh power is half the story. See how much of it lasts.

Most numbers are measured fresh, and races are decided hours in. le domestique measures your power curve again after every block of work, so you can see how much of your sprint, your five minutes and your hour is left late in a ride, and whether the build is moving it.

Pick an effort, point at an hour. Sprint, 1, 5 and 20 minutes and an hour, each as a share of your fresh best at every hour into the ride, with the one you chose in colour.

From your own long rides.: Your best at every duration, recorded again past each block of work you've done in a ride, and read as hours of riding.
Against the window before.: Up, down or holding against the previous period, over 30 days, a season or all time.

The fade has a shape.: See which efforts go first late in a ride and which hold, not just one number.
One thing to train.: Every effort ends on a session to add to your long rides to move it.
In the plan's language.: Work is turned into hours of steady riding for your FTP and weight, so “2 hours in” means your 2 hours.

Your goal

Name the race. See if you'll be ready, and what it takes.

Put an event on the calendar and the load chart looks ahead to it. The course sets the fitness the day asks for, your usual week sets where you're heading, and one sentence says whether that's enough. If it isn't, it tells you how much more a week closes the gap.

Drag the week. Try riding more or less a week and the forecast redraws: your peak fitness against the target, and the form you'd start the race with. Here, 80 more than the usual week puts this rider on track.

A target from the course.: Distance and climbing, or the time you expect it to take, turned into the fitness a day that long asks for.
Fresh on the start line.: The last week is ridden lighter, so fatigue clears while the fitness stays.
How it knows, shown.: Open the reasoning and it's the same numbers, step by step.

Recovery

Train the body you woke up with.

Your body tells you a lot overnight, and le domestique listens. Sleep, HRV and resting heart rate shape every session, so you go hard on the mornings you're ready for it, recover on the ones you need to, and keep getting fitter either way.

See what it reads from

Heart rate curve

Previous 60d

2m187 bpmvs 179 bpm+8 bpm

Last 60 daysPrevious 60d

Your best heart rate at every duration, against the 60 days before. Drag across it to compare.

Readiness, every morning. Scored against your own baseline every day, so a run of tired mornings gets noticed and looked after early.

Recovery history

Last 60 days

64%recoveredSep 21HRV 117 ms

RecoveredModerateLow

Every night, in stages. Deep, light and REM against your own normal. Sleep well and the morning's call says push; sleep short and it says ease in.

Sleep history

Last 51 nights

8h 50masleepSep 2190% efficient

AwakeLightREMDeep

Read before you're up.: Sleep, HRV and resting heart rate, every morning, from the wearable you already have.
Your baseline, not an average.: Readiness is scored against your own normal, so a low number means low for you.
Eased, not written off.: On a flat morning it tells you to back off. Ask, and the coach moves the hard day to one you can own.

Works with Garmin, WHOOP, Wahoo, Oura and Hammerhead

Daily status

Fresh, On track, Watch. Recalculated every morning.

Every morning starts with a straight answer, written for you alone. le domestique weighs the work you've put in against how you slept and what's on your plan, then tells you where you stand in your own numbers, never a template. The day's plan, the coach's advice, even the colour of the app follow from there.

One rider's week, morning by morning. Tap a day to see what the app told them, and why. Yours is written from your own rides, sleep and plan, so no two riders read the same morning.

Fresh

Good morning

Today · Mon 14

Your legs are fresh

Two easy days brought HRV to 68 ms, your highest in three weeks. Today's 4 × 8 would land well, and you'd still wake up ready tomorrow.

Synced 4 min ago

View today's session

Mon 14Fresh

Form above +5 after two rest days.

Form: +6
Readiness: 84%
Sleep: 8h 02m

Four statuses, one number. Form is fitness minus fatigue. Fresh above +5, On track down to −10, Watch down to −30, Low recovery below that.

Form

Last 6 weeks

On tracktoday, Form +39 status changes in 42 days

Sleep can override load. Low readiness turns Fresh or On track into Go easy, whatever your training load says.

Wednesday's status

Wed 16

Training load

Form −7

On track

Last night

5h 12m · HRV under your normal

31%

Today

Easy hour. Ask the coach to move the intervals.

Go easy

Updated every morning.: Every ride and every rest day moves Form, so each day gets its own status.
No flip-flopping.: A status changes on a clear move in Form, not on one easy day.
Built on your data.: Fitness and fatigue come from your own rides, not population averages.
Honest when it's early.: New accounts show Building baseline until there's enough history to call it.

Plan

Race day, or no race at all. Every week builds on the last.

Give it a race and a date, or just the number you're chasing. With a race, every week is planned for where it sits in the build back to race day. Without one, each week steps up from the last. Either way it fits the hours you actually ride, and each ride gets a route that can hold the session. It tells you why every session is there, and when you miss one the next step waits for you instead of piling on.

Name the goal. A race and its date, or just the number you want to move. That's the whole brief.

New goalA race

Hill Country Gran Fondo

Fredericksburg, TX · 12 weeks out

Distance100 mi · 5,400 ft

PriorityA — the one that matters

GoalFinish in the front group

Build my plan

The AI builds the plan. Base, build, peak and taper, counted back from race day, and each week planned for the phase it's in. Two hard days a week at most, and every session the next one you've earned.

Your plan12 weeks · built back from race day

Base

Build

Peak

Taper

Race

Two hard days a week, never back to backEach session the next rung you've earned

Then it finds the route. A route that can hold the session: every interval on a stretch long enough for it, at the right grade, with the lights and stops counted.

Over-unders 5 × 5m · route fit86 · strict

Over 11.3 mi unbroken1.4%

Over 21.4 mi unbroken0.8%

Over 31.2 mi unbroken2.1%

Over 41.4 mi unbroken1.1%

3 lights · 2 stop signsClear of rush hourBack before dark

On your calendar. Every session lands in the hours you ride, on the route found for it, with a brief for the day waiting when you open it.

Load against your normal.: Each day's planned load sits on the range your own history says is normal for you.
A brief for the day.: What the session is for and how to ride it, in two lines.
The route already found.: Open the ride and the route is there: distance, climbing, the lot.

Every week, explained. A read on where you are in the block, and a reason on every session: why this one, on this day.

Why this weekBuild · week 7 of 12

The hardest week of the build, and the last before the load comes down. Two quality days, spaced out, and the long ride kept long.

Tue

Over-unders 5 × 5m

Last week's four held; this adds the fifth.

Thu

Threshold 3 × 12m

Two days after Tuesday, never the day after.

Sat

Long ride 4h

Friday is easy so this lands on fresh legs.

Miss one, land soft. No catch-up piled on the days after. Miss a step and the next plan repeats it before moving up.

Plan adjustedAfter Thursday

Thu · Threshold 3 × 12m

Not ridden

Missed

Sat · Long ride 4h

The week's key session stays put.

Kept

Next week · 4 sessions

Planned for what you rode, not what you didn't.

Replanned

No catch-up session stacked on the days after.

Built back from race day.: Base, build, peak, taper and race week, in that order.
Two hard days, never back to back.: Intensity is spaced so the hard sessions land on legs that can take them.
Earned, not skipped.: Each structured session is the next rung of its progression.
On your Karoo.: Structured workouts go to your Hammerhead with the route, targets and all.

Keep exploring

Every feature

Your next ride gets a domestique.

Connect your head unit once and your history backfills itself. No uploads. No spreadsheets. No starting from zero.

Coming soon on theApp Store

Fresh, On track, Watch. Recalculated every morning.

Race day, or no race at all. Every week builds on the last.