🏁 Ironman California 2026
October 18, 2026 — Sacramento, CA · 2.4 mi swim · 112 mi bike · 26.2 mi run
1:53
CSS /100m
157W
FTP (Smart Trainer)
67
VO2 Max
—
Weeks to Race
Current Week Workouts
Quick Log
Heart Rate Zones:
Z1 <118
Z2 118–137
Z3 138–157
Z4 158–177
Z5 177+
Open Water Swims: Tues/Thurs/Sat 7–9am · SUP Colorado Springs
28-Week Training Plan
AI Coach
Your personal Ironman coach knows your exact stats: FTP 157W, CSS 1:53/100m, VO2 Max 67, HR zones, and your full 28-week plan. Ask anything.
Quick prompts
Coach Claude
Welcome! I know your numbers — FTP 157W, CSS 1:53/100m, VO2 Max 67, and your full 28-week plan through to October 18. Your Z2 heart rate is 118–137 bpm. You've already crushed your test week. What do you need today?Powered by Claude AI · Conversations reset each session
Nutrition Tracker
Log Today's Food
Your Fueling Targets
Bike fueling (this week)75g carbs/hr
Run fueling60–75g carbs/hr
Protein daily1.6–2.0 g/kg BW
Carbs (heavy day)7–10 g/kg BW
Carb Calculator
Target: —
Carb-Time Reference Table (g carbs)
Rows = carb rate (g/hr) · Columns = duration (min). Your current target zone highlighted.
Training Journal
Fired up
Strong
Neutral
Tired
Sore
Level: 7/10
Weekly Training Log
Volume by Discipline
Week Summary
Log a Workout
Season Totals (all logged)
My Stats & Reference
Click any value to edit it
After a new FTP test, CSS test, or VO2 max reading — click any value below to update it. Your changes save automatically and update the AI Coach's knowledge of your stats.
Fitness Benchmarks
VO2 Max
67
FTP — Power Tap
181 W
FTP — Smart Trainer
157 W
CSS (Critical Swim Speed)
1:53 /100m
2-mile Run Test
14:09 (7:15 / 6:54)
Heart Rate Zones
Z1 Recovery
<118 bpm
Z2 Endurance / IM Pace
118–137 bpm
Z3 Tempo / Sweet Spot
138–157 bpm
Z4 Threshold
158–177 bpm
Z5 VO2 Max
177+ bpm
Run Paces
Easy
8:47–9:40 /mi
Marathon
7:47 /mi
Threshold
7:18 /mi
Interval
6:43 /mi
Repetition
6:19 /mi
Altitude conversion (2-mi)
13:21 VDOT equiv.
Swim Speed Zones
Z1 Easy
2:10–2:27 /100m
Z2 Steady
2:00–2:09 /100m
Z3 Mod Hard
1:56–1:59 /100m
Z4 Hard
1:50–1:55 /100m
Z5 Very Hard
1:42–1:49 /100m
Strength Sessions
Session 1
Back squat · Lunges · Good mornings · Pull-ups
Session 2
Split squat · Calf raises · RDLs · Shoulders
Mobility / Core
Session 1
Plank · Glute band · Toe touch
Session 2
Ab progression · Glute band
Tech Swim Drills
Session 1 — Catch / Entry
KB breath · Finger drag · Fist drill · Water polo
Session 2 — Rotation
KB breath · No arms · One arm · 6-1-6 · PB (pull buoy)
Track Speed Sessions
WO 110 WU · 4×4 min 5K pace, 3 min Z2 · 5 CD
WO 210 WU · 4×1 mi threshold, 90s jog · 5 CD
WO 310 WU · 6×800 10K pace, 90s jog · 5 CD
WO 410 WU · 2 mi marathon + 1 mi threshold + 2 mi marathon · 5 CD
WO 510 WU · 3×5 min threshold, 1 min jog · 5 CD
Hill Sessions
WO 110 WU · 8× full hill, walk down · run back CD
Garmin Connect
⌚
Connect Your Garmin
Syncing real Garmin data needs a server running on your computer — here's how to do it, step by step.
1
Sign in at connect.garmin.com — this is where all your watch data lives.
2
Register at developer.garmin.com for a free API key. Takes ~5 minutes.
3
Tell me your API key and I'll upgrade this app — your activities, heart rate, VO2 max, Body Battery, and sleep scores will appear here automatically every time you open the app.
What Connects When You Link Garmin
❤️
HR Zone Dist.
Training load by zone
📈
VO2 Max Trend
Fitness over time
⚡
Body Battery
Daily recovery score
💤
Sleep & HRV
Recovery quality
🏊
Auto Activities
All workouts imported
🗓️
Plan vs Actual
Compare to your plan