Everything that measurably improves your training
From Critical Power to Durability, heat acclimatization and trace Coach – trace puts the tools that used to be reserved for pro teams right in your hands.
Chapter 01
Performance
What your engine puts out, how long it holds, and where it breaks down. Seven engines that rebuild your performance profile from every session.
Critical Power & W' – Your True Performance Profile
See exactly where your strengths and weaknesses lie. trace calculates your power curve in real time from all imported activities and tracks your progress over weeks and months.
- CP and W' from the hyperbolic model – more precise than FTP estimates
- Power Duration Curve from 5s to 60min, absolute or in W/kg
- NEW: Fresh vs. Fatigued Overlay – Durability at a glance
- Power prediction: How long can you hold 350 watts?
Critical Power
287 W (3.82 W/kg)
Critical Power
287W
W'
15.2kJ
5min
327W
R²
0.987
W'Balance – Your Battery, Live on Every Ride
Every effort above your Critical Power drains your anaerobic reserve. During easy phases it recharges. trace shows you on every ride how much reserve you have left – and when you're entering the red zone.
- Color-coded: Green (>50%), Yellow (20–50%), Red (<20%)
- Matches automatically detected and rated
- Recovery time after each match calculated
- Based on the Skiba W'Balance model (2015)
W'Balance
Energy Reserve
Durability – How Strong Are You When It Counts?
Anyone can ride fast when fresh. trace compares your power curve in a fresh state with the one under fatigue and calculates your Durability Score. This is the metric that separates WorldTour riders from ProTeam riders.
- Fresh vs. Fatigued Power Duration Curve – side by side
- Durability Score from 0–100% – track your improvement over months
- Automatically calculated from your ride data, no special test needed
- Based on current research (Mateo-March, Leo, van Erp et al.)
Durability Score
94%
Good
Aerobic Efficiency – Does Your Base Actually Hold?
Over a long session your heart rate climbs even though power stays flat. How far it drifts tells you how solid your aerobic base really is. trace measures it in every long session and tracks the trend.
- Aerobic decoupling (Pa:HR) per session and as a 28-day median
- Z2 efficiency in W/bpm (bike) or m/beat (run), week by week
- Robustness filters: sessions that are too short, too erratic or heat-affected do not skew the trend
- Clear banding from "very strong base" to "base still missing"
Aerobic Decoupling
Aerobic Efficiency
−1.4 pp vs. previous 28 d
Z2 Efficiency
1.82
W/bpm
Sessions
14
in range
Best Session
2.1 %
Jun 21
VO₂max – Estimated From Real Performance Data
No lab test, no chest-strap ritual. trace estimates your maximum oxygen uptake from the riding and running you already do – separately for each sport, tracked across the season.
- Several estimators combined: power-based, heart-rate-based, best-effort
- Separate values for bike and run, each rated against age and sex norms
- Fitness age: what your number means compared to the general population
- Time off training lets the value decay realistically instead of freezing
VO₂max
VO₂max
Climbs – Your Personal Mountain Logbook
trace detects every climb automatically from your elevation and GPS data, categorises it from HC to Cat. 4, and recognises it again when you ride it two years later. Every time, every W/kg, every VAM.
- Detected and named automatically – no segment to create
- Categories from HC to Cat. 4, virtual climbs flagged separately
- Best time, VAM and W/kg per ascent, with the delta to your PR
- Overview map of all your climbs plus the history across every repeat
Your mountain logbook
Climbs
Length
4.2 km
Avg. grade
7.4 %
VAM
1180
W/kg
4.8
Length
26.1 km
Avg. grade
6.1 %
VAM
1020
W/kg
4.2
Length
2.8 km
Avg. grade
8.9 %
VAM
1240
W/kg
5.1
Sprinter, Climber or All-Rounder?
trace analyzes your power profile across 5 key durations and compares it to reference data – from recreational rider to elite amateur.
- 5-axis radar: Sprint, Anaerobic, VO2max, Threshold, Endurance
- Automatic classification of your rider type
- Identify where your biggest improvement potential lies
- Reference data based on de Pauw et al. (2013)
Puncheur
Well-Trained
Chapter 02
Recovery & Health
Training only works if you recover. trace tracks how rested you are, how much load you carry, and how well you handle the heat.
Readiness Score – Know Every Morning What's Possible
trace reads your health data every night and calculates whether you're ready for hard training. No manual input, no guessing.
- Automatic from your sports watch: HRV, resting HR, sleep stages, stress
- Readiness from 0–100 with concrete training recommendations
- HRV trend over weeks – spot positive adaptation or overload
- Optional: add muscle soreness and mood manually (5 seconds)
Readiness Score
HRV
62 ms
Normal
Ruhepuls
52 bpm
Stable
Schlaf
7.5 h
Good
Form
TSB +8
Fresh
ATL · CTL · TSB – Your Fitness Curve, Live
Training Stress Balance gives you an objective picture of your current shape. trace calculates fitness (CTL), fatigue (ATL), and form (TSB) from every session – so you know when to push and when to hold back.
- Daily updates to fitness, fatigue, and form
- Early warning system: catch overtraining before it becomes a problem
- Adjustable time window: 90, 180, or 365 days
- Overtraining warning via monotony & strain analysis
- ACWR – shows if your training ramp is too aggressive
- PMC forecast: simulate how a taper changes your form
Training Load
Fitness · Fatigue · Form
CTL (Fitness)
72
↑ 8%
ATL (Fatigue)
58
↓ 3%
TSB (Form)
+14
Fresh
Heat Acclimatization – Ready for the Hot Race Day
Heat costs you power, but the body adapts. trace turns the temperature and humidity of every session into a heat dose, builds an acclimatization level from it, and shows how quickly it fades once the weather cools.
- Level from 0 to 100, from "not acclimatized" to "fully acclimatized"
- Heat dose from temperature, humidity and duration of each individual session
- Realistic decay: without hot sessions your level drops again
- Your VO₂max estimate is corrected for the heat effect
0 – 100
Heat Acclimatization
Feels like
31°
Humidity
62 %
Data quality
High
Data that makes
you faster.
Not just metrics – understanding. trace turns raw training data into concrete, personalized coaching.
Chapter 03
Planning & Coaching
From season structure to the weekly plan to race day – plus a coach that actually knows your data.
Your Personal trace Coach – Available Around the Clock
Ask trace anything. The trace Coach knows all your training data, identifies trends, and gives you specific, data-backed answers in plain language.
- Automatically analyzes all your imported activities
- Natural language – just ask what you want to know
- Actionable recommendations based on your current form
trace Coach
Analyzing your last 47 activities
AI-Generated Training Plans – Built Around Your Life
trace builds you a personalized training plan based on your goals, your current fitness, and your available time. Every week, the plan is updated from real data pulled from your actual sessions.
- Visual calendar showing planned vs. completed training
- Automatic plan updates after every session
- Injury prevention through smart load management
Training Calendar
Week 12 – March 2026
Races – From Prognosis to Debrief
Enter your race and trace builds the whole road to it: how ready you are, what time is realistic, how to pace and fuel it, what the taper looks like. Afterwards comes the honest debrief.
- Race readiness score with risk cards for what is still missing
- Performance prognosis from your actual profile, not from wishful thinking
- Pacing and fuelling strategy for the specific course
- Taper plan that drops straight into your training plan
- Post-race debrief: what worked, what did not, and what it means for next time
in 42 days
Ötztaler Radmarathon
Race Readiness
Prognosis
8:12 h
Range 7:54 – 8:36
Pacing
243 W · 72 g carbs/h
Season – Knows Which Phase You Are In
trace reads your training history to tell whether you are building base, working threshold, or tapering. Plus goals, progress and the highlights of the year in one place.
- Season phases detected automatically from your real data
- Goal progress: how far along are you towards your season target?
- Season highlights and yearly statistics at a glance
Current phase
Season 2026
Base
Build
Specific
Taper
Ötztaler under 9 h
Insights – trace Speaks Up When Something Stands Out
Instead of making you hunt for numbers, the findings come to you. Eleven rule families check your consistency, load, records, recovery and races every day – and surface only what actually matters.
- Rule-based and traceable, not just generated AI prose
- Weekly recap, new records, warning signs and concrete recommendations
- Per-session detectors: what was remarkable about this particular ride?
This week
Insights
New 20-minute best: 318 W (+6 W).
This week is 24 % above your average. Plan an easy day.
HRV above your mean three days running. The base is holding.
Chapter 04
Everyday Training
Nutrition, gear and running analysis: the things that quietly decide your season between the big numbers.
Fuelling – Calories and Carbs That Match the Training
What you need depends on what is on the plan today. trace combines basal metabolism, training burn and everyday activity into daily targets, carbs for the session, and race-day fuelling.
- Daily targets for calories, carbs, protein and fat – scaled to the training day
- Energy availability as a warning signal against chronic underfuelling
- Carbs per hour for long sessions and races
- Weekly meal plan with recipes and a shopping list
Intervals · 90 min
Today
Gear – Bikes and Shoes With Real Mileage
trace assigns every activity to the right bike automatically and counts the kilometres on your running shoes. So you know when the chain is due and when the cushioning is gone.
- Bikes with components: chain, cassette, tyres and pads each with their own mileage
- New activities assigned to your default bike automatically
- Running shoes with a wear indicator and a warning before they are done
8,420 km
Canyon Ultimate
Running Analysis – Its Own Engine, Not a Cycling Rehash
Running is not cycling in different shoes. trace has a dedicated engine for it: Critical Speed instead of Critical Power, GAP instead of raw pace, rTSS instead of TSS – plus everything modern running watches capture.
- Critical Speed and pace zones from your actual runs
- GAP: grade-adjusted pace, so hilly runs become comparable
- VDOT and race prediction from 5K to marathon
- Running dynamics: ground contact, vertical oscillation, cadence as a trend
- Trail metrics and a running-shoe tracker included
Critical Speed · VDOT
Running Analysis
Critical Speed
3:52
min/km
VDOT
54.2
10K prediction 39:12
Ground contact
218 ms
Cadence
182 spm
And more
The Fundamentals
The basics any training platform has to get right – done properly here, and wired into the engines above.
Heart Rate & Power Zones
Zone distribution per session and across the season. Power zones optionally derived from your true Critical Power instead of an FTP estimate.
Personal Records
Every PR from 5 seconds to 60 minutes, detected automatically on every import, with the date and the activity behind it.
Power Values & FTP
FTP, NP, IF and TSS for every session. FTP changes ripple straight through to zones, plan and analyses.
Activity Detail
Map, laps, streams and every metric per session. Plus your RPE input, which closes the loop on the adaptive plan.
Workout Report
Planned vs. actual after every prescribed session: did you hit the target zones? With a score, a trend and a concrete pointer.
Rider Type
Sprinter, climber or all-rounder? Your power profile across five key durations, compared against reference data up to elite amateur.
Coach & Team
Your real coach sees your dashboard, leaves notes and chats with you – without you emailing screenshots.
Integrations
Garmin, Wahoo, Polar, Suunto, Hammerhead, Apple Health, Health Connect and intervals.icu. Connect once, then it just runs.
Ready to understand your training?
Connect your fitness devices – in under two minutes, you'll see exactly what your recent sessions mean.