AI 智能教練 AI Intelligent Coach

Personalized Recommendations 個人化訓練建議

The AI coach ingests accumulated Strava activity history, current CTL fitness level, TSB fatigue balance, recent seven-day load, and stated performance goals. From this context it generates specific, actionable recommendations tailored to each athlete's profile. Recommendations include suggested session type for the next day, optimal intensity zone targets, duration guidelines based on current fatigue, and rest day recommendations when TSB drops below critical thresholds.

Unlike generic training plans, the AI adapts dynamically. If a rider completes an unexpectedly hard effort, the following day's recommendation adjusts to prioritize recovery. If a planned hard session is missed, the weekly structure reshapes around the gap without compounding load inappropriately.

Daily Summaries 每日騎乘摘要

After each synced activity, the AI generates a natural-language summary describing the session quality, how it compares to recent efforts on similar routes, whether the intensity was appropriate for the current phase of the training block, and what the ride contributed to long-term CTL development. Summaries highlight outstanding segments where the rider achieved new best efforts, and flag potential signs of overreaching such as declining efficiency factor despite maintained output.

FTP Progression Forecast FTP 進步預測

Using the Banister impulse-response physiological model combined with historical FTP measurement data, the AI projects expected FTP values four to eight weeks ahead under different training load scenarios. Compare what happens to projected fitness if the rider follows a conservative base-building plan versus an aggressive high-volume block. This forecasting capability helps athletes and coaches make informed decisions about periodization timing relative to goal events and competitions.

Recovery Guidance 恢復指引

The AI evaluates Stress Balance TSB alongside heart rate variability trends and session RPE patterns to identify when the body needs dedicated recovery time. When cumulative fatigue exceeds safe thresholds, the coach recommends reduced volume, active recovery rides in Zone 1, or complete rest days. Avoiding overtraining syndrome through proactive recovery management is as important as accumulating fitness load. The AI balances both sides of the equation automatically.