Progress Tracking

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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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Fitness Trends

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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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Form 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:

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Power Trends Graph

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

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Comparing Time Periods

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Season Comparison

Compare different training phases:

Base vs Build:

• Volume: 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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Setting Benchmarks

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Test Protocol

Regular testing ensures accurate tracking:

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Goal Setting

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SMART Goals

Make goals Specific, Measurable, Achievable, Relevant, Time-bound:

❌ “Get stronger” ✅ “Increase FTP from 250W to 270W by June 1st”

❌ “Ride more”
✅ “Average 8 hours/week for next 8 weeks”

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Progress Milestones

Break big goals into checkpoints:

Example - Increase FTP 20W:

• Week 4: +5W (test)
• Week 8: +10W (test)
• Week 12: +15W (test)
• Week 16: +20W (final test)

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Identifying Plateaus

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Signs of a Plateau

• Power numbers stagnant 4+ weeks
• Same workout feels harder
• Form chronically negative
• Motivation dropping

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Breaking Through

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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

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Using Data Effectively

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Weekly Check-ins

Every Sunday, review:

• Weekly Training Score vs plan
• Load trend (building appropriately?)
• Any breakthrough performances
• How you felt vs numbers

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Monthly Deep Dive

First weekend of month:

• Export data for analysis
• Compare to previous months
• Identify successful patterns
• Adjust upcoming plans

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Quarterly Reviews

Every 3 months:

• Formal testing
• Goal reassessment
• Training plan adjustments
• Equipment evaluation

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Common Tracking Mistakes

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Avoid These Pitfalls

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

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Next Steps