Fitness metrics¶
openkoutsi tracks three related numbers that together describe your training load over time. They are shown as interactive charts on your dashboard.
The three metrics¶
| Metric | What it tells you |
|---|---|
| Fitness | Your long-term fitness — a 42-day rolling average of training load. Rises slowly as you build form. |
| Fatigue | Your short-term fatigue — a 7-day rolling average showing how tired recent training has made you. |
| Form | Your freshness — the gap between fitness and fatigue. Positive means fresh, negative means loaded. |
These are computed from the training load of your activities, so the more of your rides openkoutsi sees, the more accurate they are.
The fitness history card¶
Your dashboard shows a fitness history card with the fitness, fatigue and form charts for a period you choose. The same card also summarises your cycling totals for that period:
- number of activities
- total active time
- total distance covered
Looking ahead¶
If you have an active training plan, the fitness history chart continues past today as a dashed line. That section is a forecast: it runs the same model forward over the training load your plan prescribes for each remaining day, so you can see where your fitness, fatigue and form are heading before you ride any of it.
A vertical Today marker separates the two. Everything to its left is measured from activities you actually did; everything to its right is modeled.
The dashed part reaches as far ahead as the period you have selected, up to three months: pick 1W and you see a week ahead, 1M a month, and 3M or longer the full three-month outlook. That way the forecast never crowds out the history you asked to look at.
Two places use the forecast directly:
- Goal outlook — when a goal's target date falls inside the forecast window, your dashboard shows the form you're projected to have on that day. This is the quickest way to answer "will I be fresh on race day?".
- Plan ramp warning — if a plan's projected fitness climbs faster than the week-over-week progression the plan was built with, the plan page says so. It's a hint that the plan may be more aggressive than intended, not an error.
The forecast assumes you do the plan
Every projected day counts the planned workout as completed exactly as prescribed. Miss sessions and the real curve will sit lower; ride more than planned and it will sit higher. Days with no planned workout — and planned workouts with no target load — count as rest, so the line decays through them. Once your plan ends, the forecast keeps going with no training at all, which is why the tail falls away: that's what detraining looks like.
The forecast is recalculated every time you look at it, so editing your plan updates it immediately.
Keeping the numbers honest¶
If you delete activities, the metrics that depended on them can become stale. openkoutsi detects this and recalculates automatically when you load your dashboard, so your charts stay accurate.
Power curve¶
The Power view shows your power curve — your best average power for each duration, from a one-second sprint to multi-hour efforts. You can switch the curve between two units:
- Watts — your best absolute power for each duration.
- W/kg — watts per kilogram, ranked by your best power-to-weight effort.
The W/kg view uses the bodyweight that applied at the time of each effort, taken from your weight history, rather than your current weight. That way a strong effort from when you were lighter shows up as the W/kg record it was, instead of being hidden behind a higher-wattage ride at a heavier weight.
Each effort keeps the weight it was ridden at. When you record a new weight it applies to activities from that day onward — earlier rides are not re-scored, so your W/kg history stays exactly as it was when you rode it.
Keep your weight up to date
Efforts from before your first logged weight have no W/kg value and are left out of the W/kg curve — and logging a weight later does not fill them in, since openkoutsi has no way to know what you weighed back then. Update your weight in Profile whenever it changes so your power-to-weight records stay accurate.
FTP estimation¶
From your power data, openkoutsi can estimate your FTP using either:
- the 20-minute method (95% of your best 20-minute power), or
- the Critical Power method.
The estimate is shown on the Power view, and you can accept either one to set it as your profile FTP.
More detail coming
A worked example of reading the form curve to time your rest will be added here.