How-to guides, glossary terms, and answers to common questions for coaches, assistant coaches, and athletes. Browse by section, search the page, or ask us a new question.
A short tour of who the Hub is for and what it does.
EveryoneTwo sign-in pages, password reset, and what happens after you log in.
AthletesWhat every panel on the athlete dashboard shows and how to navigate.
CoachesEvery panel and action button on the coach dashboard explained.
EveryoneThe six role tiers and what each can see and do.
AthletesA side-by-side of what unlocks at the premium athlete tier.
EveryoneA short setup list for your first few sessions on the Hub.
AthletesA 60-minute starter path for a new athlete signing up to the Hub.
Join links for groups, intake links for individuals, and manual creation.
CoachesHow permanent join links work: default vs vanity, expiry, caps, and switch-coach behavior.
CoachesA single-use form for collecting a full athlete profile up front.
CoachesFor when you already have the athlete in a spreadsheet or in your head.
EveryoneReactivating relationships, premium cascade, and what stays vs. what changes.
CoachesWhere to find the edit page and which fields drive other parts of the Hub.
CoachesHow coach grants work, what they unlock, and the rebate impact.
CoachesHow to end a grant and what happens to the athlete data.
CoachesWhere notes live, how they show up to athletes, and how to use templates.
CoachesFTP tests, swim CSS, run threshold, lactate tests, body comp, and how the Hub stores them.
CoachesWhen an athlete logs a number, how the review queue works.
CoachesEnding a relationship cleanly and what happens to their data.
Assistant coachesA precise list of the assistant coach permission scope.
CoachesHow to send an invite, what the recipient sees, and how to revoke.
Assistant coachesWhat to expect when you click an invite link.
CoachesEvery assessment in the Hub uses the same shape: raw inputs, calculated outputs, plus context and interpretation.
CoachesThe seeded CSS Test AssessmentType: protocol, inputs, outputs, and how it maps to your swim threshold.
CoachesThe seeded bike assessment for CP and W′. Plus how to feed it into the calculator, which wants three efforts.
CoachesOut-and-back at steady power to estimate aerodynamic drag.
CoachesRun a drop-jump RSI assessment. Inputs in milliseconds, RSI computed as jump height / contact time.
CoachesThe multi-week calendar at /coach/calendar/ — filter, drag, drop, plan.
CoachesWeighed sweat-rate protocol with explicit 5-step procedure, inputs, and outputs.
CoachesHow the 52-week annual view and the ATP calculator stay in sync.
CoachesUpload an EO SwimBETTER auto-report; the parser creates the Assessment, MetricHistory entries, and flags technical errors.
CoachesUpload a ramp or step-test FIT, get VT1, VT2, VO2max, gross efficiency. Result lives as a CalculatorResult, not a seeded Assessment.
CoachesReusable workout shapes and multi-week sequences.
EveryoneMark days as Limited / Unavailable / Sick / Race and add free-form notes.
CoachesA 10-section observation form for coach-filled swim technique notes.
CoachesPush a planned workout from the Hub to TP (ZWO) or a Garmin/Wahoo head unit (FIT).
CoachesA multi-section observation form for run gait, cadence, mobility, and reactive strength.
CoachesQuick reference: what TP accepts from us, what it rejects, what we are testing next.
CoachesUse availability markers so the calendar reflects real life, not just plan vs actual.
CoachesShift- or Ctrl-click athlete names to drag one template onto multiple rosters at once.
CoachesWorkouts are soft-deleted with a 30-day grace window. Misclicks survive.
CoachesQuick edits on the 52-week annual plan view: drag race chips, narrow to one sport.
CoachesEach field on a BikeSetup record, where it shows up, and why it matters.
CoachesWhat each measurement means and how to capture it consistently.
CoachesCdA from a TT, CSS from a swim test, fueling from a long ride — straight from the calendar.
CoachesWhere last_cda and last_crr come from, and how to read them.
CoachesHow the primary flag works, when to create a second bike, and how the Hub picks the right one for race planning.
CoachesA timeline of what changed on a bike and how it affected CdA.
CoachesHow Load is auto-computed and when to override it manually.
CoachesWhen to mark an activity as "do not use for CSS / CdA / etc." without removing it from training load.
CoachesAuto-detected data quality issues, where they surface, and how to clear them.
CoachesWhy power source matters, the values the Hub recognises, and how to mark estimated power as untrusted.
CoachesStep-by-step from first contact to a deployed plan.
CoachesA framework for setting per-athlete fees given your time, your experience, and the Hub plan.
CoachesHow to talk to athletes about the differences and what to log on each side.
CoachesA framework for deciding whether a fresh assessment is worth the recovery cost.
CoachesWorking with athletes who race triathlon plus standalone running, cycling, gravel, or ultra events.
CoachesWhen you step back, how to hand athletes off cleanly.
CoachesThe patterns that move from "concerning" to "real intervention" on the coach side.
CoachesHow to use the Hub when the athlete is under 18.
CoachesWhat changes immediately, what to communicate, and how to handle existing prescription notes.
What a macrocycle is, how the team-template-to-roster model works, and where to manage plans.
CoachesLinear, reverse, block, and undulatory: what each is and when to use it.
CoachesCascade a team template down to every athlete on the team. Head coach only.
CoachesHow to update a plan after it is in use, plus when to update the team template instead.
CoachesWhere to see every plan and template you own, and how to filter for stale ones.
AthletesWhat to log and why your coach cares.
AthletesWhat to enter and why each piece matters for race planning.
AthletesAccepted formats, what happens to the file, and where the data appears.
AthletesPower curves, pace curves, best efforts, and trends.
AthletesWhat each calculator does, and when to reach for which.
AthletesDrilling into a single workout: laps, zones, segments, notes.
EveryoneHow to run a CSS test in the swim, valid protocols, and how the calculator produces your swim threshold.
EveryoneHow to estimate Critical Power and W′ from a 3-effort bike test, plus what the calculator predicts from the fit.
EveryoneEstimate sustainable bike power for a target duration from VO2max, gross efficiency, and body mass.
EveryoneCompute CdA from a controlled field test or a FIT file. Inputs, FIT-flow tuning, environmental auto-prefill, and outputs.
EveryoneHow the post-race recap auto-computes CdA from your bike file, with per-sample density from FIT temp + altitude.
EveryoneCompute fluid loss rate from pre- and post-workout weights, plus a sweat-rate-band sodium estimate.
EveryoneHow coaches and athletes leave threaded notes on a single workout.
EveryoneEstimate calorie burn for a swim, bike, or run leg from weight, distance, and intensity.
EveryonePredict run times across standard distances from one known result, with three fatigue tiers.
EveryoneProject a swim time from VO₂max, cost of swimming (Cr), environment, drafting, and chop.
EveryoneThe simple SwimEquipment model and what to log for each item type.
EveryoneThe simple RunEquipment model and what to log for each item type.
EveryoneEvery metric the Hub extracts from a FIT, TCX, or GPX file, grouped by sport.
EveryoneTwo distinct note surfaces on an activity, and what each is for.
EveryoneThe five sport choices and the sub-sport tags that distinguish indoor from outdoor and pool from open water.
EveryoneThe three sport-specific deep-dive pages and what each section shows.
EveryoneHow career-best power is aggregated across activities, with plausibility-filtered ceilings.
EveryoneA list of your top efforts at each standard duration, with the activity that produced each one.
EveryoneHow the swim analytics page builds your pace-duration profile from CSS, time trials, and best pool intervals.
EveryoneA roster-level breakdown of training time across swim, bike, run, and other.
EveryoneHow much time has been spent in each HR zone, and where to look for the breakdown.
CoachesA graded return-to-training framework after illness, injury, or extended travel.
CoachesHow to scale intensity and volume when the weather is materially different from plan.
CoachesWhen to add an unscheduled recovery week and what it should look like.
CoachesHow the Hub auto-recomputes phases when a race date changes, and what the coach still has to do.
CoachesWhen two A races are close together, how to think about the second one.
CoachesChanging a race from linear to reverse (or block) when the original choice is not working.
CoachesHow to scale a macrocycle to the hours an athlete actually has, without giving up the goal.
AthletesWhat the volume chart on your dashboard shows: actual hours and Load per sport over the last N weeks.
AthletesThe timeline that lays out training phases against race dates.
AthletesWhy the daily log matters in aggregate, and how to read your trend with your coach.
AthletesThe exact list of triggers on a single wellness log entry.
AthletesWhat information from your bike, swim, and run equipment actually feeds coaching decisions.
AthletesWhat works without a head coach, and what to do instead.
AthletesHow sleep hours and sleep quality interact, and what trend patterns matter.
AthletesHow to measure RHR so the trend is meaningful, and what changes in the trend tell you.
AthletesWhat HRV measures, how the Hub uses it, and what triggers an automatic flag.
AthletesHow to communicate planned downtime to the Hub so the system does not treat it as missed training.
EveryoneA graded return after a multi-week training pause for orthopedic or medical reasons.
EveryoneStructuring an off-season base block when there is no near-term race anchoring the plan.
EveryoneA plain explanation of the anchor selection rule, what differs between the two, and how the coach overrides it.
EveryoneTwo built-in bike power zone systems. How to pick, who can change it, and what it affects.
EveryoneWhere planned workouts live, who can edit, and how the calendar talks to uploaded activities.
EveryoneHow to move workouts to different days using drag and drop.
CoachesHow the auto-matcher works, when to override it manually, and what locking means.
The full path from "I have a race" to "I have a finished race recap" in 8 steps.
EveryoneRequired fields, optional fields, and how the same race is reachable from both sides.
CoachesHow the priority tag drives the macrocycle planner and the saved race plan.
CoachesThe seven calculator steps that turn a Race record into a saved race plan.
CoachesA metric freshness audit across the threshold values that race plans depend on.
EveryoneAfter the wizard runs, the saved outputs make up your race plan. Where to find each piece.
CoachesTwo ways to bring race day data into the Hub.
AthletesThe post-race reflection form: overall feel, narrative, gear, fueling.
AthletesYour race calendar, briefs, and recaps in one place.
AthletesThe short post-race form that closes the loop.
EveryoneEverything the recap shows: predicted vs actual splits, energy, transitions, fueling log, per-leg FIT stats, pacing, decoupling, matches burn, CdA from FIT.
EveryoneCompare your finished races head-to-head. PR badges mark the best value for each metric; the default filter is the latest race's distance so you only ever see comparable events.
EveryonePre-race readiness across 5 dimensions (volume / specific work / thresholds / recovery / fueling) with green/amber/red verdicts. Designed for the taper but usable any time.
EveryoneWhen the watch kept running past T1, when an open-water swim FIT overcounts because of GPS noise, or when an indoor ride has no distance recorded. Trim the file or override the distance — recap stats recompute automatically.
EveryonePlan triathlon-day carbs, fluids, sodium, and caffeine across swim → bike → run plus transitions, using carried products.
EveryoneProject a triathlon finish time from per-leg paces, transitions, and cut-offs.
EveryoneA pragmatic checklist for the week before a race, mapped to the equipment fields the Hub tracks.
CoachesHow the Hub schedules taper around each race priority and what the days leading in should look like.
EveryoneA 3-day pre-race carb load that pairs with the Hub fueling planner.
EveryoneA working timeline from wake-up to gun, with the decisions that matter.
EveryoneHow to lay out transition for fast and reliable changes between disciplines.
EveryoneHow to extract the numbers you need on race day from the wizard outputs.
EveryoneHow to use target watts on climbs without blowing the run.
EveryoneHow to adjust pace, fluid, and sodium when conditions are hotter than planned.
EveryoneThe race_status values for cancelled or abandoned races, and how to file them.
EveryoneHow to give a partner, spouse, or sherpa what they need to support you on race day.
EveryoneA week-by-week plan from week minus 12 to race day.
EveryoneWhat changes when the goal distance scales from 2 to 5 hours.
Two paths: while signed in, or from the forgot-password flow.
EveryoneChoosing which Hub events email you, ping you in-app, or stay quiet.
EveryoneTiers, prices, the coach rebate, renewals, and refunds.
EveryoneEach viewer picks their own display units; the athlete sets timezone.
AthletesA precise feature-by-feature split between the free and premium tiers.
AthletesThe path from free tier to premium when you pay directly, plus what changes immediately and what changes later.
AthletesHow a premium tier ends, what stays, and what becomes inaccessible.
EveryoneThe three premium sources: how each works, who controls each, and what happens when they overlap.
CoachesWhat to do first, what the Hub does automatically, and what happens to your athletes.
EveryoneA concrete list of what the Hub stores per athlete and per coach.
AthletesA precise inventory of what an attached coach has access to on your profile.
EveryoneThe privacy model that gates CoachNote visibility, expressed as a precise rule set.
EveryoneWhat you can export today, in what formats, and what is not yet exportable.
EveryoneSelf-service deletion is not yet available. Here is the admin-mediated process and what gets removed.
How to get unstuck and what to send us when you report a bug.
CoachesBring TP workout RPE, feeling, and coach comments into the Hub as Activity notes.
CoachesBring weight, HRV, and resting HR history into MetricHistory.
CoachesBulk-upload a year of FIT files in a single ZIP export.
EveryoneNo direct sync exists today. Use the universal FIT export route from each platform.
CoachesThe CSV exports available today: athlete metrics, calculator results, race plan.
EveryoneEach common sign-in failure and how to clear it.
EveryoneWhy an uploaded workout might not show up, and how to fix each cause.
CoachesCommon cases where the wizard does not behave as expected.
CoachesWhy a test result might not propagate to the dashboard zones, and what to check.
EveryoneHow to silence the noise without missing the things that matter.
EveryoneCommon performance issues and how to narrow them down.
AthletesThe upper bands (5, 6, 7) need W′ from a CP test. How to fix.
How the Hub measures workout stress and accumulated training load.
EveryoneThree threshold anchors explained: bike FTP, swim CSS, run threshold pace.
Glossary / term definitionsThe Yousuli zone definitions for bike, HR, run pace, and swim pace, all anchored to your tested threshold.
Glossary / term definitionsThe 86 to 96 percent of FTP band, why it matters, and how the Hub treats it.
Glossary / term definitionsMaximum oxygen uptake, how the Hub captures it, and what it predicts.
Glossary / term definitionsTwo related but distinct concepts, and which one the Hub uses where.
Glossary / term definitionsThe two main energy systems and what shifts the balance between them during exercise.
Glossary / term definitionsThe elevated metabolic state after exercise, what it means, and what it does not.
Glossary / term definitionsAdjusting carbohydrate intake to match training intensity, with one specific application: train low, race high.
Glossary / term definitionsThe single most important aero number for cyclists, what good looks like, and where it comes from.
Glossary / term definitionsWhat cadence is, how the Hub captures it, and what good looks like in each sport.
Glossary / term definitionsForm (Load Balance): what positive and negative numbers actually mean.
Glossary / term definitionsThe number is real; treating it as a goal is the problem.
Glossary / term definitionsSevere glycogen depletion during long efforts, what it feels like, and how to avoid it.
Glossary / term definitionsWhy soreness is delayed, what it tells you, and what to do about it.
Glossary / term definitionsYou become good at exactly what you train. What that means in practice.
Glossary / term definitionsHow fast you lose fitness when you stop training, and how to limit the damage.
Glossary / term definitionsThe post-overload bounce that produces fitness gains. And what kills it.
EveryoneThe exact Coggan band definitions the Hub uses when an athlete is set to the Coggan system.
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