Watts per heartbeat falls across every ride — but not for the reason you'd expect. Your hard rides hold up better than your easy ones, because on an easy ride you open at tempo power and spend the next ten miles settling back down.
Every logged ride, month by month. Bar height is Strava’s Relative Effort; each week closes with its own totals.
Eight weeks. One job: bring the right-hand end of the power curve up, without breaking the chain. Everything else waits.
No fixed days — golf lands Sat/Sun and the range takes weekday evenings, so sessions move. What does not move is the order they get sacrificed in. Drop from the bottom up, never the top down.
| Priority | Session | Target | Why it ranks there |
|---|
Where sessions cannot go, given eighteen holes is four hours on your feet.
Answer three things before deciding the session. Two or more amber, downgrade it. This is the mechanism that keeps a bad night from becoming a lost month.
| Reading | Long ride | Hard ride | Legs |
|---|
The long ride grows by time only, never by watts. Everything else holds steady. Week 4 and week 8 are deloads and are not optional.
| Wk | Long ride | Approx | Rides | Lifts | Focus |
|---|
All three are measurable on the Watts tab. Re-check at week 8, not before.
Heat and fluid work sits outside this block deliberately — there is little hot golf left, adaptations fade in 2–4 weeks, and the heat episodes want a medical answer first. Drinking practice still happens on every long ride.
For a given kind of ride, are the mile blocks improving — and is that watts going up, or heart rate coming down? The chart carries the shape; every number is in the matrix beneath it.
| Window | Miles 0–5 | Miles 5–10 | Miles 10–15 |
|---|
Power and heart rate, each indexed to its own segment 1, so you can see which one gives way first. A ride counts toward every segment it finishes — ride 6 miles and you are in 0–5 but not 5–10 — so the ride count falls as the segments get deeper. Watch the n values. Filter to Endurance for outdoor rides only; All includes trainer sessions, which flatten the curve because they have no terrain.
Every 5-mile block of every ride. The two rolling columns hold each segment against the trailing 30 days of that same segment, so you can see whether a ride beat its own recent baseline.
| Date | Ride | Type | Segment | Avg W | Avg HR | W/bpm | vs seg 1 | Rolling 30d | 30d vs seg 1 |
|---|