Training Load & Recovery3.1 - App Store

Training Load - Science-First Coaching for Ambitious Athletes

Training Load is built for ambitious athletes who want to manage load, recovery, and long-term adaptation across sports, not just inside a single discipline.

Key Features
. Daily training-science heartbeat
Start each day with a short explanation of what your current load and recovery signals mean, plus one clear recommendation.
. HealthKit-based load and recovery analysis
Use Apple Effort Score, TRIMP, HRV, resting heart rate, and workout history to understand what your body can absorb right now.
. Workout on demand
If you ask for a session, the coach builds one workout for your current status instead of prescribing a fixed schedule.
. Long-term development view
Track VO2max, HRV, resting heart rate, running power, cycling power, and FTP to see whether you are actually adapting.
. Daily journal and audit trail
Review each day with key signals, workouts, and concise coach notes without losing the underlying evidence.
. Coach memory and context
The coach can remember durable preferences, constraints, and recurring patterns so guidance becomes more personal over time.
. Widgets and Apple Watch support
Keep your most important load and recovery signals close at hand.

Training Load combines evidence, education, and long-term trends so you can understand what your body is telling you today, why it matters, and request the right workout when you need it.

This app uses advanced AI (OpenAI) to analyze your data and deliver context-aware coaching.

Terms and conditions: https://www.apple.com/legal/internet-services/itunes/dev/stdeula/

Version History Your training data is now easier to navigate:

- Today brings together your current load, TSB history and the last seven training days.
- Open individual days and workouts directly from the overview.
- HRV and resting heart rate are shown separately from training load, each with its own history.
- Development groups your trends into load, body signals and performance.
- New iPhone widgets show your load compared with your usual level.
- Heart-rate zones now match between the overview and workout analysis. Displayed BPM ranges and zone markers have been corrected. 3.1 1d ago Fixes an issue that could leave Training Focus and Heart Rate Intensity empty even when workout heart-rate data was available. 3.0.1 Oct 1 Training Load 3.0 brings a clearer view of your training:
- Explore workout timelines, training zones and full-screen route maps.
- Use Apple workout effort when available, with heart-rate TRIMP as the alternative.
- See consistent load assessments in the dashboard, journal and widgets.
- Get local morning check-ins without AI and see how fresh your widget data is.
- Access measured workout power and heart-rate data through the optional Coach.
- Benefit from smaller, lossless workout storage and improved handling of interrupted Coach requests. 3.0 Sep 30 Improved handling of HRV and resting heart rate updates for recovery calculations. Fixed the language of loading messages. 2.4 Sep 15 - The coach now keeps TSB and ATL-vs-CTL percentage clearly separate, reducing wrong load and recovery interpretations.
- Recommendations use training load, HRV, resting heart rate, sleep and muscle feedback, recent workouts, and goal context more consistently.
- Metric refreshes and missing data are handled more transparently so coach answers stay fresher and easier to verify.
- Coach Chat now stays anchored more reliably when new answers arrive and loads older messages without jumpy scrolling.
- Technical JSON payloads are no longer briefly shown in the chat; coach answers are rendered as clean, readable messages. 2.3 Jun 11 - Coach/OpenAI is more robust: long chat histories are now bounded so the coach no longer stays blocked by an oversized character limit.
- Daily coach messages now display structured AI responses as clean, readable text.
- Portuguese localization has been expanded and many app texts have been improved. 2.2 May 19 - Coach/OpenAI is more robust: long chat histories are now bounded so the coach no longer stays blocked by an oversized character limit.
- Daily coach messages now display structured AI responses as clean, readable text.
- Portuguese localization has been expanded and many app texts have been improved. 2.1 May 18 - New real AI agent: understands training requests in context and can actively process structured training data.
- The agent now uses your data more directly for concrete, actionable coaching and workout suggestions.
- Major Progress tab overhaul: clearer long-term charts for VO2max, HRV, and resting heart rate, plus an optional running/cycling power trend when enough data is available. 2.0 May 4 - New real AI agent: understands training requests in context and can actively process structured training data.
- The agent now uses your data more directly for concrete, actionable coaching and workout suggestions. 1.37 Feb 26 - New real AI agent: understands training requests in context and can actively process structured training data.
- The agent now uses your data more directly for concrete, actionable coaching and workout suggestions. 1.36 Feb 25 - Background HealthKit refresh now pushes fresh training data to iPhone and Watch widgets immediately, even when the app stays in the background.
- Minor stability cleanups. 1.35 Feb 24 - Background HealthKit refresh now pushes fresh training data to iPhone and Watch widgets immediately, even when the app stays in the background.
- Minor stability cleanups. 1.34 Feb 17 - Background HealthKit refresh now pushes fresh training data to iPhone and Watch widgets immediately, even when the app stays in the background.
- Minor stability cleanups. 1.33 Feb 3 - Background HealthKit refresh now pushes fresh training data to iPhone and Watch widgets immediately, even when the app stays in the background.
- Minor stability cleanups. 1.32 Feb 2 Bugfixes 1.31 Feb 1 - Fixed background HealthKit sync so returning to the app keeps your training data instead of resetting to zero. 1.30 Jan 31 Version 1.28
- Fix data loading.

Version 1.25
- Fixed watch app.

Version 1.24
- Added Recovery Ratio info: shows the HRV + resting HR formula with Strong/Neutral/Limited thresholds.
- Fixed max heart rate input.
- Localized the Recovery Ratio explanation across app languages.
- Technical release update.

Version 1.23
- AI coach stays strictly on training science; off-topic questions are declined and redirected to your plan.
- Fixed TSB/ATL/CTL context in AI and notifications to always use your latest day.
- Coach Chat and input bar keep the clean, full-width layout for better readability.

Version 1.21
- Fixed TSB/ATL/CTL showing 0.0 in AI replies and daily notifications by always using your latest day.
- Coach Chat is flatter and closer to the top bar with neutral bubbles so text uses the full width.
- Input bar and quick replies now match the clean chat styling for better readability.

Version 1.20
- Fixed the Training Load complications so ATL, CTL, and TSB labels now show your actual numbers instead of zeroes.
- Improved the data fallback to keep watch widgets aligned with the Training Metrics charts.

Version 1.19
- Chronic Load now ramps up from your first ATL data, so early blanks no longer flatten the Training Metrics chart.
- The Current Load indicator follows the updated CTL smoothing, keeping the cards and charts in sync.
- Under-the-hood refinements to keep your data flowing smoothly. 1.29 Jan 29 - Fix data loading. 1.28 Jan 27 Version 1.25
- Fixed watch app.

Version 1.24
- Added Recovery Ratio info: shows the HRV + resting HR formula with Strong/Neutral/Limited thresholds.
- Fixed max heart rate input.
- Localized the Recovery Ratio explanation across app languages.
- Technical release update.

Version 1.23
- AI coach stays strictly on training science; off-topic questions are declined and redirected to your plan.
- Fixed TSB/ATL/CTL context in AI and notifications to always use your latest day.
- Coach Chat and input bar keep the clean, full-width layout for better readability.

Version 1.21
- Fixed TSB/ATL/CTL showing 0.0 in AI replies and daily notifications by always using your latest day.
- Coach Chat is flatter and closer to the top bar with neutral bubbles so text uses the full width.
- Input bar and quick replies now match the clean chat styling for better readability.

Version 1.20
- Fixed the Training Load complications so ATL, CTL, and TSB labels now show your actual numbers instead of zeroes.
- Improved the data fallback to keep watch widgets aligned with the Training Metrics charts.

Version 1.19
- Chronic Load now ramps up from your first ATL data, so early blanks no longer flatten the Training Metrics chart.
- The Current Load indicator follows the updated CTL smoothing, keeping the cards and charts in sync.
- Under-the-hood refinements to keep your data flowing smoothly. 1.27 Jan 21 Version 1.25
- Fixed watch app.

Version 1.24
- Added Recovery Ratio info: shows the HRV + resting HR formula with Strong/Neutral/Limited thresholds.
- Fixed max heart rate input.
- Localized the Recovery Ratio explanation across app languages.
- Technical release update.

Version 1.23
- AI coach stays strictly on training science; off-topic questions are declined and redirected to your plan.
- Fixed TSB/ATL/CTL context in AI and notifications to always use your latest day.
- Coach Chat and input bar keep the clean, full-width layout for better readability.

Version 1.21
- Fixed TSB/ATL/CTL showing 0.0 in AI replies and daily notifications by always using your latest day.
- Coach Chat is flatter and closer to the top bar with neutral bubbles so text uses the full width.
- Input bar and quick replies now match the clean chat styling for better readability.

Version 1.20
- Fixed the Training Load complications so ATL, CTL, and TSB labels now show your actual numbers instead of zeroes.
- Improved the data fallback to keep watch widgets aligned with the Training Metrics charts.

Version 1.19
- Chronic Load now ramps up from your first ATL data, so early blanks no longer flatten the Training Metrics chart.
- The Current Load indicator follows the updated CTL smoothing, keeping the cards and charts in sync.
- Under-the-hood refinements to keep your data flowing smoothly. 1.26 Jan 8 Version 1.25
- Widgets and push notifications now reliably show your current training load.
- Technical update.

Version 1.24
- Added Recovery Ratio info: shows the HRV + resting HR formula with Strong/Neutral/Limited thresholds.
- Fixed max heart rate input.
- Localized the Recovery Ratio explanation across app languages.
- Technical release update.

Version 1.23
- AI coach stays strictly on training science; off-topic questions are declined and redirected to your plan.
- Fixed TSB/ATL/CTL context in AI and notifications to always use your latest day.
- Coach Chat and input bar keep the clean, full-width layout for better readability.

Version 1.21
- Fixed TSB/ATL/CTL showing 0.0 in AI replies and daily notifications by always using your latest day.
- Coach Chat is flatter and closer to the top bar with neutral bubbles so text uses the full width.
- Input bar and quick replies now match the clean chat styling for better readability.

Version 1.20
- Fixed the Training Load complications so ATL, CTL, and TSB labels now show your actual numbers instead of zeroes.
- Improved the data fallback to keep watch widgets aligned with the Training Metrics charts.

Version 1.19
- Chronic Load now ramps up from your first ATL data, so early blanks no longer flatten the Training Metrics chart.
- The Current Load indicator follows the updated CTL smoothing, keeping the cards and charts in sync.
- Under-the-hood refinements to keep your data flowing smoothly. 1.25 12/03/2025 Version 1.24
- Added Recovery Ratio info: shows the HRV + resting HR formula with Strong/Neutral/Limited thresholds.
- Fixed max heart rate input.
- Localized the Recovery Ratio explanation across app languages.
- Technical release update.

Version 1.23
- AI coach stays strictly on training science; off-topic questions are declined and redirected to your plan.
- Fixed TSB/ATL/CTL context in AI and notifications to always use your latest day.
- Coach Chat and input bar keep the clean, full-width layout for better readability.

Version 1.21
- Fixed TSB/ATL/CTL showing 0.0 in AI replies and daily notifications by always using your latest day.
- Coach Chat is flatter and closer to the top bar with neutral bubbles so text uses the full width.
- Input bar and quick replies now match the clean chat styling for better readability.

Version 1.20
- Fixed the Training Load complications so ATL, CTL, and TSB labels now show your actual numbers instead of zeroes.
- Improved the data fallback to keep watch widgets aligned with the Training Metrics charts.

Version 1.19
- Chronic Load now ramps up from your first ATL data, so early blanks no longer flatten the Training Metrics chart.
- The Current Load indicator follows the updated CTL smoothing, keeping the cards and charts in sync.
- Under-the-hood refinements to keep your data flowing smoothly. 1.24 12/03/2025 Version 1.20
- Fixed the Training Load complications so ATL, CTL, and TSB labels now show your actual numbers instead of zeroes.
- Improved the data fallback to keep watch widgets aligned with the Training Metrics charts.

Version 1.19
- Chronic Load now ramps up from your first ATL data, so early blanks no longer flatten the Training Metrics chart.
- The Current Load indicator follows the updated CTL smoothing, keeping the cards and charts in sync.
- Under-the-hood refinements to keep your data flowing smoothly. 1.22 11/24/2025 Version 1.20
- Fixed the Training Load complications so ATL, CTL, and TSB labels now show your actual numbers instead of zeroes.
- Improved the data fallback to keep watch widgets aligned with the Training Metrics charts.

Version 1.19
- Chronic Load now ramps up from your first ATL data, so early blanks no longer flatten the Training Metrics chart.
- The Current Load indicator follows the updated CTL smoothing, keeping the cards and charts in sync.
- Under-the-hood refinements to keep your data flowing smoothly. 1.21 11/15/2025 Version 1.20
- Fixed the Training Load complications so ATL, CTL, and TSB labels now show your actual numbers instead of zeroes.
- Improved the data fallback to keep watch widgets aligned with the Training Metrics charts.

Version 1.19
- Chronic Load now ramps up from your first ATL data, so early blanks no longer flatten the Training Metrics chart.
- The Current Load indicator follows the updated CTL smoothing, keeping the cards and charts in sync.
- Under-the-hood refinements to keep your data flowing smoothly. 1.20 11/07/2025