Weekly Training Analysis

✦✦ powered by Mind of Matt

Week in review

Hi Alex, here’s how your training went this week

Jul 20–26

Next race

Harvest Moon Olympic Triathlon

5 weeks out · Aug 30 · Triathlon

The week

8:03

Hours

383

TSS

Sessions

Plan compliance

90%

9 of 10 planned sessions completed

Intensity balance

79%

15%

● 79% easy ● 6% gray zone ● 15% hard

Peak performances · 2 new this week

243 W 30-min · #1 · 90-day8:59/mi 30-min · #2 · 90-day

Are you getting faster? · last 6 weeks

Run 30′

8:59/mi this wk

was 9:26/mi 5 wks ago

Run 60′

9:22/mi this wk

was 9:52/mi 5 wks ago

Bike 30′

243 W this wk

was 228 W 5 wks ago

Bike 60′

218 W this wk

was 205 W 5 wks ago

Best 30/60-min effort per week, 6 weeks oldest → newest · higher dot = faster/stronger · blank = no qualifying effort.

Per sport

Bike

3:30 · 60.0 mi · 182 W (+2%) · TSS 168 (+3%) · 3 sess

Run

2:58 · 21.0 mi · 148 bpm (-1%) · 8:59/mi (2% faster vs 4-wk) · TSS 155 · 4 sess

Swim

1:35 · 5249 yd · 1:36/100yd (0% slower vs 4-wk) · TSS 60 · 2 sess

Recovery & wellness

● Resting HR 46● HRV Balanced● Sleep 7.8h

✦✦ Coach Matt’s insights

Alex, this is exactly the week we were after. That 30-minute power hit 243 W - past the 240 mark we talked about last week and a new 90-day best - and your 30-minute run pace joined it at 8:59/mi, also a personal high point for the period. Two peak performances in one week, with intensity sitting right on target at 79/21. That's the polarized approach doing its job.

The bike keeps trending the right way - power up 2% to 182 W average, and both your 30- and 60-minute numbers have climbed steadily over six weeks now. That's real durability building for an Olympic-distance bike leg. The run is quietly improving too: pace 2% faster at a slightly lower average heart rate, which is the efficiency signal you want to see. The swim is the one area holding steady rather than progressing - two sessions, pace flat versus four weeks back. Nothing wrong with where it sits, just worth another session or two as we get closer to race day.

Your six-week load shows a clear build - hours and TSS both climbing to season highs this week - and your body's handling it well: resting HR steady at 46, HRV balanced, sleep up to 7.8 hours. Five weeks out from Harvest Moon, this is exactly the phase where things should feel like this - loaded but controlled.

One focus for next week: add a third swim session. Everything else is firing.

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