CoachCat 4.0: Know If You're Ready, See That You're Faster

Know If You're Ready to Go

The New Recovery Screen

We simplified the Optimize Arch to a flat bar based on percentages. Recovery is now one number, front and center, on a scale that runs from recovered to not recovered. It reads your sleep, your heart rate variability, and the training stress you put on yourself yesterday and the days before, then gives you a straight percentage.

Underneath, "the data behind your recovery" shows you exactly which inputs moved the score and which direction they went versus your own baseline. A seven day trend puts last night in context, because a 91 the day after a 72 tells a very different story than a 91 in the middle of a rest week.

Here is the part I care about most. A recovery score that does not change your day is trivia. So CoachCat reads the score against what is actually on your calendar. If you are fresh and the plan says intervals, it tells you to go execute. If you are wrecked and there is a hard day queued up, it opens the conversation about changing it. You are never left holding a number you do not know what to do with.

Your Coach, On Call

Coaching Help for Today

Tap the CoachCat button from anywhere and you get a coach who already knows what you did yesterday, what is on the calendar tomorrow, and how you slept last night.

The conversation starters are dynamic. On a rest day you get "why is today a recovery day?" The night before your Tuesday group ride you get "prep for tomorrow's group ride." When your training block is ending you get "build a plan for my next goal." My personal favorite, and the one athletes use more than I expected: "give me more critical feedback."

Fueling is part of the conversation too. Ask what to eat before Saturday's gravel race, how many grams of carbohydrate per hour to take in during a three hour endurance ride, or what to put down in the 30 minutes after a hard interval session, and CoachCat answers for that specific ride, at your body weight, at the duration and intensity actually on your calendar. Generic fueling advice is easy to find. Advice tied to the workout in front of you is not.

There are one tap adjustments too. Short on time, need to shorten today. Feeling good, add an hour of Sweet Spot. That used to take an email to a coach and a day of waiting. Now it takes a thumb.

Proof You're Getting Faster

The New Progress Tab

This tab is brand new, and it exists for one reason. Athletes quit training plans because they cannot feel progress happening. Fitness gains are slow and invisible from inside the week. So we built a place that proves it.

Power PRs sit at the top: your best five seconds, one minute, five minutes, 20 minutes and one hour, shown in raw watts and in watts per kilogram. Anything you set in the last month gets flagged as new. Below that, your power curve plots the whole shape of your engine against your current FTP, and you can pull the window out to one month, three months, six months or a full year to see the curve lift.

Sprint numbers tell you about your top end. The 20 minute and one hour numbers tell you whether the Sweet Spot work is doing its job. Together they answer the question the tab was built for: am I improving?

Every Session, Already Planned

The calendar now carries your streak and your level alongside the plan, so the week ahead is not just a list of workouts. Green days stack into streaks, sessions add up to levels, and every day you open the app there is a workout waiting with your name on it.

Behind that calendar sits our full training plan library, built and refined across 20 years of coaching: sweet spot base plans, intervals, and race-specific builds for road, gravel, MTB, cyclocross and triathlon. Pick a goal and the right plan lands on your calendar session by session, or let the Custom Plan Builder create one tailored to exactly what you are training for.

We have watched thousands of athletes ride these plans, and the pattern is so reliable we turned it into an acronym: FtFP, Follow the Plan. The athletes who FtFP improve and accomplish their goals. The calendar exists to make that the easy default: every session already planned, already scheduled, already scaled to you.

Every Ride, Decoded

The New Ride Analysis Page

Finish a ride and CoachCat opens with the thing you want to know first: did that ride move me forward? The level up card shows you exactly how many points that session was worth and which direction your training is trending.

"Today vs your bests" is the honest mirror: your 10, 20 and 30 minute power from this ride, next to your all time bests, with the gap in watts. Some days you are 11 watts off. Some days you set a new one. Either way you know.

Then CoachCat writes the analysis. Not a wall of metrics, a paragraph in coach voice explaining what the ride was, whether you executed it, and what it sets up next. That is the read I have been giving athletes for two decades, delivered in seconds.

Where Your Watts Are Won

Flip to the "your ride" tab and the file opens up. Power and heart rate, your full power trace colored by zone with Sweet Spot broken out as its own band, xPower, your 20 minute peak, elevation, kilojoules, and your route.

This is the view where you see the ride you actually did instead of the ride you thought you did.