See how we translate your training data into meaningful physiological insights
How Kudo Coach transforms raw workout metrics into valuable exercise science insights
Your workout data is securely retrieved from connected platforms like Strava, Training Peaks, and Garmin
Advanced algorithms analyze workout metrics through the lens of exercise physiology principles
Your workout is analyzed within the context of your training history and physiology
Complex physiological concepts are transformed into clear, actionable information
Insights are delivered through your preferred channels in your chosen format
How Kudo Coach breaks down your workout across key biological systems
Kudo Coach analyzes how your workout utilizes different energy pathways:
"Your interval session with 30s efforts at 150% FTP primarily stressed the glycolytic system (65% contribution), with significant phosphagen system engagement during the initial 10s of each effort. The 2-minute recoveries allowed partial but incomplete glycogen replenishment between intervals."
Your heart's response and adaptation to training is assessed through:
"Your steady-state ride maintained 75% of max heart rate with minimal cardiac drift (2.1%), indicating excellent stroke volume maintenance. The heart rate recovery of 25 bpm within 60 seconds reflects good parasympathetic nervous system reactivation and cardiovascular fitness."
Kudo Coach examines how your muscles and nervous system responded:
"The declining power output during your final 2 hill repeats (87% to 82% of peak) indicates selective fatigue in Type IIa fibers. Your consistent cadence despite this fatigue suggests improved neural efficiency compared to similar workouts from last month."
Your post-workout recovery needs are determined by analyzing:
"Today's 2-hour endurance session created moderate glycogen depletion (estimated 60-70% of stores) but minimal neuromuscular fatigue. Prioritize carbohydrate intake in the next 4 hours, with complete glycogen restoration expected within 24 hours. You should be fully recovered for tomorrow's high-intensity session."
See a full workout analysis showing the depth of physiological insights
This structured interval session consisting of 5×4 minute efforts at 105-110% of FTP with 3-minute recoveries created significant physiological stress across multiple systems. The analysis below details the specific impacts on each system and the adaptations you can expect.
This workout placed substantial demand on your cardiovascular system, with your heart rate reaching 91-94% of maximum during intervals. The heart rate response pattern was consistent across the first four intervals (reaching peak HR within 2:15-2:30), with a slightly delayed peak in the final interval (2:45). This is a classic cardiac response pattern indicating good cardiovascular fitness.
The heart rate recovery between intervals (dropping 38-42 bpm within 90 seconds) demonstrates efficient parasympathetic nervous system reactivation—a 7% improvement compared to similar sessions from last month. This improved cardiac recovery efficiency is a positive adaptation from your recent training block.
The intervals primarily promoted central cardiovascular adaptations, including potential increases in stroke volume, cardiac output capacity, and blood plasma volume. The sustained periods above 90% of maximum heart rate particularly stimulated left ventricular adaptations that enhance cardiac efficiency.
This session intensely stressed your lactate threshold, with the 4-minute intervals at 105-110% of FTP creating optimal conditions for lactate shuttle development. The intensity and duration perfectly target the physiological "sweet spot" for improving your body's ability to process and utilize lactate as a fuel source.
Energy system contribution analysis shows this workout primarily stressed your glycolytic system (approximately 65-70% contribution), with significant oxidative system engagement (25-30%) and minimal phosphagen system contribution (5%). The intensity and duration are particularly effective for developing the fast-component of VO2 kinetics—how quickly your aerobic system responds to increased demand.
The 3-minute recovery intervals allowed for partial (but intentionally incomplete) clearance of metabolic byproducts, creating an accumulating metabolic stress that drives adaptations in buffer capacity and lactate tolerance. The slight power decline in the final interval (106% to 103% of FTP) indicates expected glycogen depletion in Type IIa muscle fibers.
Power data indicates this session recruited a significant percentage of Type IIa (fast oxidative) muscle fibers, particularly during intervals 3-5 as fatigue accumulated. The consistent cadence throughout (average 92-94 rpm) despite increasing fatigue indicates good neuromuscular efficiency.
The left/right power balance shifted slightly toward your dominant right side as fatigue accumulated (from 49/51% to 47/53%), suggesting an opportunity to address this imbalance through specific neuromuscular training.
The torque effectiveness declined only 4% from the first to the last interval, indicating good fatigue resistance in the specific motor units recruited during this workout. These neuromuscular recruitment patterns stimulate adaptations that improve muscular endurance at threshold intensities.
This high-intensity session created significant glycogen depletion, particularly in Type IIa muscle fibers. Optimal recovery requires substantial carbohydrate intake within the next 4-6 hours (recommended 8-10g per kg of body weight over 24 hours) to restore muscle glycogen.
The session's intensity created moderate central nervous system fatigue requiring 36-48 hours for complete restoration. However, the neuromuscular stress was relatively focused, allowing for different types of training (e.g., low-intensity endurance or upper body work) within 24 hours without compromising recovery.
Given the cardiovascular loading pattern, complete cardiac recovery typically requires 24-36 hours before performing another similarly intense session. Sleep quality will be particularly important tonight as this type of training increases cortisol levels that can disrupt deep sleep cycles if recovery nutrition is not optimized.
This type of session, when performed consistently (typically 1-2 times weekly), produces significant adaptations in lactate threshold, cardiac efficiency, and muscular endurance. The physiological stress pattern aligns perfectly with your goal of improving sustained power for upcoming events.
Comparing to previous similar sessions, your heart rate recovery metrics show a 7% improvement, and power sustainability has improved 3.2% over the past six weeks. These metrics indicate positive adaptation to your current training stimulus.
To maximize long-term adaptations, this session should be complemented with both lower-intensity endurance work (to enhance capillarization and mitochondrial development) and occasional higher-intensity work targeting VO2max. The current balance of training stimuli in your program is effectively developing complementary physiological systems.
How Kudo Coach connects with your training platforms to access physiological data
Connect your Strava, Training Peaks, or Garmin account with a simple authorization process
Kudo Coach securely retrieves your workout data, including all physiological metrics
All platform data is normalized and processed through our physiological analysis engine
The system builds a comprehensive understanding of your physiology across all platforms
Your physiological data is securely stored and processed according to strict privacy standards
Direct links to your connected training platforms for seamless workflow
Manage and view all your physiological analysis feedback in one place
Easily adjust your settings for analysis depth and connected accounts
Additional features available in coach accounts to support exercise science education
Create comprehensive physiological profiles for each athlete with key biological markers and adaptation patterns
View all your athletes' physiological responses and adaptations in one organized interface
Edit auto-generated physiological analysis to emphasize specific training principles or adapt terminology
Send personalized exercise science explanations alongside workout analysis to enhance athlete understanding
Focus on specific physiological systems or adaptations that need attention across your athlete roster
Set your preferred physiological terminology and educational approach for consistent athlete education
Educational materials to enhance your understanding of training science
Comprehensive documentation on physiological principles behind your training
Read GuideStep-by-step video guides explaining key physiological principles
Watch TutorialsSet up your account in minutes and start receiving professional physiological analysis for every workout.
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