# TrainingSelf

> Science-based training analytics iOS app with AI coach for cyclists and endurance athletes. Integrates HealthKit, Strava, and Garmin Connect data to generate performance/recovery reports and personalized training plans powered by Claude AI.

TrainingSelf is designed for cyclists and endurance athletes (especially masters 40-50) who train with power meters and heart rate monitors. It combines biometric data from multiple sources with peer-reviewed exercise science to provide actionable training recommendations.

Key differentiators:
- AI coach (Claude) with full context of your biometric data, training history, and recovery status
- Science-backed algorithms: TSS/NP/IF (Coggan), CTL/ATL/TSB (Banister), HRV-guided training (Plews et al.)
- Multi-source data: Apple HealthKit + Strava + Garmin Connect (Body Battery, nocturnal HRV, stress)
- AI-generated periodized training plans with structured workouts and compliance tracking
- Readiness Score combining HRV, sleep, resting HR, and training stress balance

## Features

- [Performance Management](https://training-self.com/#performance): CTL/ATL/TSB chart (fitness, fatigue, form), Normalized Power, Intensity Factor, Training Stress Score
- [AI Training Coach](https://training-self.com/#ai-coach): Personalized recommendations based on real biometric data, training plan generation, structured workouts with zones and intervals
- [Recovery Analysis](https://training-self.com/#recovery): Readiness Score (0-100), HRV trends with 7-day moving average and baseline range, Garmin Body Battery integration
- [Power Profile](https://training-self.com/#performance): Radar chart showing cyclist strengths (sprint, attack, climb, time trial)
- [Training Plans](https://training-self.com/#plans): AI-generated periodized plans with dynamic adjustment based on progress and recovery
- [Structured Workouts](https://training-self.com/#workouts): Zone-based intervals with visual intensity chart, nutrition guidance pre/post workout

## Integrations

- [Apple HealthKit](https://training-self.com/#integrations): Heart rate, HRV (rMSSD), resting HR, sleep, workouts, calories, weight, VO2max
- [Strava](https://training-self.com/#integrations): Activities with power streams, GPS maps, NP/IF/TSS calculation
- [Garmin Connect](https://training-self.com/#integrations): Nocturnal HRV, Body Battery, stress score, detailed sleep phases, respiration
- [File Import](https://training-self.com/#integrations): GPX, TCX, FIT files from any device

## Scientific Foundation

- Coggan & Allen (2003): Normalized Power, Intensity Factor, Training Stress Score
- Banister (1975): Performance Management model — CTL (42d), ATL (7d), TSB = CTL - ATL
- Plews et al. (2013): rMSSD as primary metric for autonomic recovery monitoring
- Manresa-Rocamora et al. (2021, PMC8507742): HRV-guided training improves vagal modulation and performance
- Nature (2025, s41598-025-13540-z): Individualized vmHRV + RHR protocols improve cycling performance
- Meta-analysis (2025, Frontiers in Nutrition): CHO+protein within 30 min post-exercise optimizes recovery

## Platform Details

- iOS app (SwiftUI, iOS 17+)
- Free trial: 3 months, 10 AI consultations/day
- Privacy-first: data stays on device + encrypted AWS backend, no third-party sharing
- Languages: English, Spanish

## Links

- [Website (English)](https://training-self.com/)
- [Website (Spanish)](https://training-self.com/es.html)
- [Privacy Policy](https://training-self.com/privacy.html)
- [Terms of Use](https://training-self.com/terms.html)

## Optional

- [App Store Listing](https://apps.apple.com/app/trainingself): Download the app (pending publication)
- [Contact](mailto:arturo@training-self.com): Developer contact