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Data Sync & Ingestion
Connect and sync workouts seamlessly from external providers such as Intervals.icu, Strava, Garmin, and Wahoo. This brings sensor streams, power logs, heart rate, and GPS tracks directly into Ability.ICU.
How to Use:
- Navigate to your Profile Settings → Sync Connections.
- Authorize individual platforms or configure credentials (e.g. Intervals API keys).
- Go to the Sync Center page (`/sync`) to trigger manual ingestion or review import history.
🔄 Interoperability & Effects on Other Features:
Raw sync logs feed directly into Activity Analytics and the Performance Management Chart (PMC). If no sync connection is configured, the PMC remains flat. Synced data is instantly visible on the Social Feed and to your trainer via the Coaching Dashboard.
❤️
Physiological Zones (FTP/LTHR)
Define your athletic baseline metrics: Functional Threshold Power (FTP), Lactate Threshold Heart Rate (LTHR), and Anaerobic Capacity (W-Prime). These numbers anchor zone models.
How to Use:
- Navigate to your Profile Settings → Heart Rate Zones.
- Input your current FTP (Watts), W-Prime (kJ), LTHR (bpm), and rest/max heart rates.
- Save to update custom heart rate zones based on Friel percentages.
⚡ Interoperability & Effects on Other Features:
Changing these thresholds triggers a background recalculation of training load (TSS/hrSS) across all past activities. A higher FTP/LTHR reduces calculated stress score for the same absolute wattage or heart rate, altering the PMC (Fitness/Fatigue) trajectories.
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Performance Management Chart (PMC)
The mathematical engine of your training program. It computes Chronic Training Load (CTL / Fitness) as a rolling 42-day average, Acute Training Load (ATL / Fatigue) as a rolling 7-day average, and Training Stress Balance (TSB / Form) as CTL - ATL.
How to Use:
- Navigate to your Main Dashboard to view the interactive PMC chart.
- Observe your Form (TSB): negative values represent fatigue (-10 to -30 is the optimal training zone), while positive values indicate fresh "Form" suitable for peak racing.
📈 Interoperability & Effects on Other Features:
Feeds directly off activity TSS values. Your planned calendar sessions also project future PMC trajectories, allowing you to visually simulate taper periods before key target races. Highly scrutinized by coaches on the Coaching Dashboard.
📅
Training Calendar & Blocks
Plan your workouts, set volume/distance training goals, and build periodized training blocks (such as Base building, High-Intensity HIIT, or Tapering weeks) to structure load progressions.
How to Use:
- Go to the Training Center (`/training`).
- Click any calendar cell to plan/schedule a future activity with duration and targeted TSS.
- Create custom weekly/monthly training goals and active blocks using the training navigation tabs.
📅 Interoperability & Effects on Other Features:
Planned workouts display next to completed ones on the calendar for direct compliance comparison. They also calculate forecasted TSS, modifying future lines on the PMC Chart. Coaches can write plans directly onto your calendar.
🧠
Subjective RPE & Wellness
Track subjective effort (Rating of Perceived Exertion - RPE on the Borg CR-10 scale) and wellness parameters like sleep quality, muscle soreness, stress, fatigue, and resting heart rate.
How to Use:
- Open any completed activity page and rate your exertion level (1-10) using the slider.
- Add daily wellness logs via the Profile Settings → Add Wellness Metric card.
🧠 Interoperability & Effects on Other Features:
Comparing subjective sRPE training load against mechanical sensor load (TSS) generates the Fatigue Gap. A wide Fatigue Gap indicates high mental fatigue, low recovery, or onset of illness, triggering warnings on the Coaching Dashboard.
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Coaching & Roster Management
A multi-athlete oversight center. Coaches can review physical metrics, activities, PMC form states, and sleep records of all roster athletes, plus schedule target events or adjust zones.
How to Use:
- Navigate to the Coaching Dashboard to view linked athletes.
- Accept coaching requests, monitor weekly volume metrics, and drill down into individual athlete files.
👥 Interoperability & Effects on Other Features:
Allows the coach read-write authority to insert planned activities directly onto the athlete's Training Calendar, projecting future training strain. Changes in the athlete's Physiological zones trigger recalculation alerts here.
👥
Clubs & Social Feed
The community hub. Create or join institutional Clubs with 3-party creator verification, follow other athletes, like/comment on training sessions, and view aggregated weekly stats on the feed.
How to Use:
- Navigate to the Social Feed (`/feed`) or Clubs (`/clubs`).
- Search for other athletes or look up local clubs in the Discovery Hub (`/discovery`).
🛡️ Interoperability & Effects on Other Features:
Syncing a public activity automatically publishes it to the main feed. Social access is restricted for youth athletes under Guardian Oversight Mode to comply with safety standards.
🛡️
Guardian Oversight Mode
Youth protection mechanism (under 21). Allows parents, guardians, or health managers to view training load, heart rate data, and health parameters in a read-only mirror interface.
How to Use:
- Athletes invite guardians via Profile Settings → Guardian Oversight.
- Guardians log in and access the minor's training stats using the `/guardian/view/{id}` path.
🛡️ Interoperability & Effects on Other Features:
Locks all interactive elements for the guardian (e.g. they cannot add workouts or change zone configurations). Protects minor athletes' data privacy while allowing supervised training tracking.