An AI cycling coach that speaks watts
Training load from normalized power and your FTP, every interval found and scored, and a coach that plans your rides around your real fatigue.
A power meter tells you exactly how hard you rode, but the numbers only help if someone reads them. Strilab does it for every ride: it calculates normalized power and training stress against your FTP, finds your intervals and tracks how your fitness and fatigue evolve week after week.
Then the AI coach puts it all together. Ask how your sweet spot session went or what your week should look like before your event, and it answers with your power data and your calendar in front of it.
What Strilab does for you
TSS from normalized power
With your FTP set, every ride is scored with IF = NP / FTP and TSS = hours × IF² × 100. No power meter? Heart rate is used instead.
Intervals found for you
Strilab uses your laps when they describe the session and, when they don't, detects the efforts in the power stream. Each block gets its average power, consistency and fade.
Did you hit the target?
When a structured workout carries its targets in the file, Strilab checks each rep against them, so you know whether you nailed the session or fell short.
Your FTP history counts
Thresholds are stored with their date. Update your FTP after a test and past rides keep the value that applied when you rode them.
Indoor and outdoor
Indoor rides recorded with your smart trainer arrive through Strava or Garmin like any other ride and count towards your load.
A coach for the whole season
Plan your week, review a ride or ask whether you are fresh enough for the weekend: the AI coach answers with your power, your load and your calendar.
Goals you can train for
From your first gran fondo to a season of races, Strilab builds around your goal.
- Gran fondo / sportive
- Road race
- Time trial
- Multi-day event
- Your own goal
The numbers behind your training
- FTP
- Functional threshold power, your reference for intensity and load.
- Normalized power
- The power that reflects the real cost of a variable ride.
- Intensity factor & TSS
- How hard the ride was compared with your FTP, and how much stress it added.
- Cadence
- Pedalling rate in rpm for every ride and every interval.
- Interval consistency
- How even the power of your reps was and whether you faded.
Frequently asked questions
Do I need a power meter?
No. With a power meter and your FTP, Strilab uses power for training load and interval analysis. Without one, it uses your heart rate against your threshold heart rate, and speed for the intervals.
How does Strilab calculate TSS for cycling?
It uses normalized power: IF = NP / FTP and TSS = moving hours × IF² × 100, with the intensity factor capped at 1.5. The FTP used is the one you had on the date of the ride.
Does Strilab work with Zwift and indoor training?
Yes, as long as your indoor rides reach Strava or Garmin Connect. They are imported like any other ride, with power, heart rate and cadence.
Can the coach plan my training for a gran fondo?
Yes. Set your event as your goal and ask the AI coach to plan your weeks. It proposes sessions that you review and accept into your calendar.
Learn more on the blog
· 3 min read
Power Zones Explained: Training with a Power Meter
Understand cycling and running power zones, how to set your FTP, and why power-based training delivers more precise and effective workouts.
Read article →· 3 min read
Understanding CTL, ATL, and TSB: Your Fitness Performance Model
Learn how Chronic Training Load, Acute Training Load, and Training Stress Balance help you monitor fitness, fatigue, and form for peak performance.
Read article →
· 3 min read
Understanding Training Periodization for Endurance Athletes
Learn how training periodization structures your season into phases that build fitness systematically and help you peak at the right time.
Read article →Other sports
Turn your watts into a plan
Connect Strava or Garmin, set your FTP and let your coach read your next ride.
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