A full training plan
Plan endurance, threshold, climbing, and race-specific rides around your goal and available training hours.
Cycling training
Build power without losing sight of recovery.
Plan rides around your discipline and power targets. Review proposed threshold updates and adjust training when sleep, soreness, or available time changes.
CriteriumGran FondoTime TrialSustained Power
Fitness changes sit beside recovery and your daily context.
Cycling, from day one
Train for your next criterium, time trial, or gran fondo.
Choose a cycling discipline and available weekly hours. Review your rides alongside sleep, soreness, and other training before adding another session.
Ask Ray about a ride
Ask about pacing, cadence, or power consistency. Ray uses the workout data available for that ride.
Review sleep and soreness
Check sleep, soreness, and recent training before deciding whether to keep or adjust a planned ride.
How your plan is built
From race goal to session targets.
Choose your discipline and goal. Diorama selects sessions from its training library and calculates targets from your recorded thresholds. You review proposed threshold updates before applying them.
Pick your discipline
Choosing criterium, gran fondo, time trial, or sustained power sets the plan template and where it puts its emphasis.
Choose sessions for each training phase
Phase-specific microcycles set session roles, durations, and the sweet-spot, over-under, VO₂ max, and race-specific mix.
Set your power targets
Diorama uses your FTP, Critical Power, and W′ estimates to calculate session power targets.
Review what changed
Review proposed FTP updates on Today. Accept the estimate or keep your current value.
Session library
Every ride has a job.
Choose endurance rides, sustained intervals, climbing efforts, or sprint work with targets for each session.
EnduranceSweet spotOver-undersVO₂ maxClimbing strengthSprint repeatsSustained powerCriteriumGran fondoTime trialRace simulationTaper openers
Cycling-specific features
Review power, pacing, and progress.
Discipline-specific plans
Criterium, gran fondo, time trial, and sustained-power plans have discipline-specific durations, tapers, and session choices.
Review FTP updates
When Diorama proposes an FTP update, compare the new and current values on Today before accepting it.
Critical Power and W′
Diorama estimates Critical Power and W′ from your best recorded power across several effort durations and tracks them separately from FTP.
Choose the type of ride
Endurance, sweet spot, over-unders, VO₂ max, climbing strength, sprint repeats, and race simulation are distinct sessions with their own targets.
Weekly-hours cap
Set your available weekly hours. When time is limited, the planner prioritizes key and long sessions.
Power throughout the ride
When your workout includes cycling power samples, review power over time alongside cadence and heart rate. Ask Ray about pacing and power consistency after the ride.
Race readiness
Open Goal Detail to review race-preparation status and a suggested focus based on logged training.
Conditions-aware targets
Heat, humidity, and altitude can scale or downgrade a planned session while preserving the reason on the record.
Weekly review and repair
Review completion, adjust the next week, and let deterministic repair move a missed key session without inflating load.
After the ride
Review the effort you actually recorded.
See moving time, distance, effort, speed, power, heart rate, and cadence together before you decide what comes next.
Personal power targets
Targets from your own power curve.
Diorama calculates power targets from the session type and your recorded thresholds. Check the confidence shown with an estimate before interpreting a change.
FTPCritical PowerW′Heart-rate zones
Structured rides on Apple Watch
Send planned rides to Apple Workout, with supported power, heart-rate, and cadence targets, then link the completed ride back to the plan.
Clear, conservative adaptation
When recovery changes the prescription, Diorama records the rule and tells you what changed and why.