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Tracking Your Progress

Consistent progress tracking helps you understand if your training is working and where to make adjustments. Stride provides multiple tools to monitor improvements.

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Load Progression

Your primary fitness indicator over time: What to Look For:
  • Steady increase: 3-5 points/week is sustainable
  • Plateaus: May need more stimulus
  • Drops: Planned (taper) or unplanned (missed training)
Viewing Options:
  • 6 week trend (micro view)
  • 3 month progression (training block)
  • Annual overview (seasons)
  • Multi-year (long-term development)

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Fatigue Patterns

Track your readiness cycles: Healthy Patterns:
  • Regular oscillation between -20 and 0
  • Peaks before target events
  • No chronic deep negative form
Warning Signs:
  • Always negative form (overtraining)
  • Always positive (undertraining)
  • No variation (monotonous training)

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Power Progression

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Power Records Chart

See improvements across all durations:
  • Sprint Power
  • Anaerobic
  • VO2 Max
  • Threshold
5-15 seconds
  • Track max power improvements
  • Usually improves with specific training
  • Compare in-season vs off-season
Track specific durations over time:
  1. Select duration (e.g., 20 minutes)
  2. Choose time period
  3. View progression line
  4. Identify breakthrough performances
Expected Improvements:
  • Beginners: 10-20% in first year
  • Intermediate: 5-10% annually
  • Advanced: 2-5% annually
  • Elite: 1-2% (marginal gains)

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Performance Indicators

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Key Metrics to Track

FTP History

  • Test results over time
  • W/kg progression
  • Seasonal variations

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Comparing Time Periods

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Season Comparison

Compare different training phases: Base vs Build:
  • Load: Higher in base
  • Intensity: Higher in build
  • Load progression: Steadier in base
  • Power improvements: Faster in build
Year-over-Year:
  • Same period comparisons
  • Account for life changes
  • Look for consistent patterns
  • Identify what worked

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Monthly Reviews

End of each month, review:
  1. Total Training Score: Hit targets?
  2. Load change: +10-20 expected
  3. Power improvements: Any PRs?
  4. Consistency: Missing days?
  5. Feeling: Fatigue appropriate?

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Breaking Through

  • Training Changes
  • Recovery Focus
  • Testing Issues
  • Add new stimulus (different intervals)
  • Increase volume 10-15%
  • Add strength training
  • Change terrain/routes

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Long-Term Development

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Annual Planning

Track year-long patterns: Typical Annual Progression:
  1. Off-season (Nov-Dec): Maintenance
  2. Base (Jan-Mar): Volume build
  3. Build (Apr-May): Intensity focus
  4. Peak (Jun-Jul): Race performance
  5. Mid-season (Aug-Sep): Maintain
  6. Late season (Oct): Final events

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Multi-Year View

Year 1-2: Rapid improvements (10-20%) Year 3-5: Steady gains (5-10%) Year 5+: Marginal gains (1-5%) Focus shifts from raw power to:
  • Efficiency
  • Durability
  • Tactical execution
  • Mental strength
Remember: Progress isn’t always linear. Expect ups and downs, but the long-term trend should be upward.

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Common Tracking Mistakes

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Avoid These Pitfalls

  1. Ignoring context - Weather, fatigue, life stress matter
  2. Chasing every metric - Focus on 2-3 key ones
  3. Comparing to others - Your progression matters most
  4. Expecting linear gains - Plateaus are normal
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