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Today's Recommendation

Personalized for you
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Dubai Loop Endurance Ride

Based on your recovery score and recent training

Duration 2h 15m
Distance 65 km
Intensity Moderate
Calories ~1,450

Heart Rate Zones

Zone 1: 15% Zone 2: 60% Zone 3: 25%
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Coach's Note: Your recovery score is 78% - perfect for a moderate endurance ride. Focus on maintaining steady pace in Zone 2. Hydrate well in the UAE heat!

Your 12-Week Training Plan

Goal: Complete 93km Dubai Loop in under 3 hours

Week 4 of 12 33% Complete

This Week (Week 4)

Total: 245 km
Mon
Recovery Ride

30 km • Easy pace

✓
Tue
WellFit Strength

45 min • Upper body

✓
Wed
Interval Training

50 km • 5x5min hard

✓
Thu
Endurance Ride

65 km • Steady pace

→
Fri
Rest + Recovery

WellFit sauna/massage

Sat
Long Ride

93 km • Full Loop

Sun
Active Recovery

WellFit swim 30 min

AI Insights & Analysis

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Performance Trend

+12% improvement

Your average speed increased from 27.3 to 30.6 km/h over the past 4 weeks

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Recovery Score

78/100

Good recovery. Ready for moderate-high intensity training today

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Goal Progress

On track

Current pace: 2h 58m for 93km. Target: Sub-3 hours. You're ahead of schedule!

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Training Load

Optimal

Training load is balanced. Avoid increasing volume by more than 10% next week

Voice Coaching

Real-time audio guidance during your rides

Get real-time feedback on pace, cadence, heart rate, and form during your rides

Example Coaching Cues:

💬 "Great pace! You're in Zone 2, perfect for endurance building"
💬 "Push harder for 30 seconds, then recover"
💬 "Your cadence is low - try to maintain 85-95 RPM"
💬 "Hydration reminder - take a drink"

Ask Your Coach

Get instant answers to your training questions

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Hi! I'm your AI coach. I've analyzed your training data and I'm ready to help. What would you like to know?

Should I do intervals or endurance today?

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Based on your recovery score (78%) and recent training load, I recommend an endurance ride today. You did hard intervals on Wednesday, so your body needs moderate intensity to adapt. Save the next interval session for Saturday after tomorrow's rest day.

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