The chart is your last twelve weeks, one bar per week. Height is the week's Load. Colour is how the time was spent — easy, steady or hard. Strength sessions are their own colour: they have no heart-rate zones, their Load comes from how hard they felt.

Load is the familiar training-stress scale, where one hour at threshold is 100. Power when the workout has it, heart rate otherwise.

Usually is your typical week over these twelve — so this week is read against your own habit, not against anyone else's.

Base is your long-term fitness: what the weeks add up to, built slowly and lost slowly. Every point on the line is a Sunday.

The streak counts weeks with at least one session. The lit week at the end is this one.

Everything here is measured from your own sessions. Nothing on this screen needs Pro.

Enter the code from the friend who invited you. You can only do this once.

Threshold power (FTP) — the power you can hold for about an hour. Best measured with a real test; FORMA has one built in. Leave it blank and FORMA plans by heart rate or effort instead.

Threshold heart rate — the heart rate you can hold for about an hour at a hard, steady effort; close to your average in a 20–30 minute time trial. It is the anchor every training zone is built from, so if your watch knows it, it is worth two minutes here.

Maximum heart rate — the highest number you have actually seen during a hard effort beats any formula. On its own it is enough to get zones and daily load going.

Threshold pace — the pace you can hold for about an hour, close to a hard 10 km. Leave it blank and your running is set by heart rate.

Your own number always beats your device's, and your device's beats FORMA's estimate.

W/kg — your threshold power divided by your weight. It follows your form, not a one-off test.

Cycling plans in watts when you ride with power, and by heart rate when you don't. Running goes by heart rate, and by pace if you give a threshold pace. Strength follows the phase — placed after a hard day, never before one.

I don't run yet — start with run/walk intervals and build up gradually.

Keep strength on its own day — normally strength goes with a workout on a day with time for both, a few hours apart, and on a hard day the workout comes first. Turn this on and strength gets a day of its own instead, which can cost you a workout.

Your training and health data builds your plan and nothing else. It is never used to train models. Only I can open it, only to help you, and every view is logged.

Decides what the coach may prescribe: no watts without a meter.

Power meter or smart trainer — sets your sessions in watts, indoors and out. Heart rate monitor — measures how hard each session actually was, and follows your load and form over time. Sleep tracker worn overnight — adds your nightly sleep need, your HRV and a Recovery score.

Watts outdoors too? — say indoors only and every session also carries a heart-rate target, so it works outside.

Zwift — import the .zwo file, or link it here on Connections and it arrives on its own. Wahoo app, TrainerRoad or similar — the .erg file works with most smart trainer software. Garmin Edge — copy the .fit file into the Workouts folder on the device, or let your devices push it.

Say no to a platform and its button disappears from every session.