What is IQProgress?

IQProgress is a powerful training platform designed for runners, cyclists, and above all, triathletes.

It helps athletes understand their fitness, track progression, and generate personalized training plans — all in one place.

Unlike many tools that rely on external platforms, IQProgress builds its own metrics and training logic internally, providing a unified and consistent view of your performance.

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1. Fitness & Load Tracking

IQProgress calculates key endurance metrics:

• CTL (Chronic Training Load) → your long-term fitness
• ATL (Acute Training Load) → your short-term fatigue
• TSB (Training Stress Balance) → your readiness

Example:

• CTL = 75 → strong fitness base
• ATL = 90 → high fatigue
• TSB = -15 → fatigue is high → recovery needed

These values are visualized over time to show how your fitness evolves.

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2. Fitness Progress Graph

This graph shows how your fitness (CTL), fatigue (ATL), and readiness (TSB) evolve over time.

Typical interpretation:

• Rising CTL → improving fitness
• ATL spikes → hard training periods
• Positive TSB → good race readiness

This helps you understand when to push and when to recover.

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3. Training Zones Distribution

IQProgress analyzes how your time is distributed across intensity zones:

• Z1 → Recovery
• Z2 → Endurance
• Z3 → Tempo
• Z4 → Threshold
• Z5 → VO2 max

Example:

• Z2: 60% → strong aerobic base
• Z4–Z5: 15% → quality high-intensity work

This ensures your training is balanced and aligned with your goals.

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4. Training Type Distribution

Sessions are categorized into:

• Recovery
• Endurance
• Tempo
• Threshold
• VO2

This shows the structure of your training week and helps maintain the right mix of intensity.

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5. Power Curve (Cycling)

The power curve represents your best power output over different durations:

• 5 min → VO2 capacity
• 10 min → high aerobic power
• 20 min → threshold performance

Example:

• 5 min: 320W
• 20 min: 270W → estimated FTP ≈ 255W

This allows IQProgress to estimate your fitness and adapt training zones.

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6. Training Methodology

📆 Training Phases

• Base → aerobic development
• Build → intensity and specificity
• Peak → maximize performance with high-quality, race-specific sessions
• Taper → reduce fatigue before events

⚖️ Load & Recovery Cycles

• Load weeks increase training stress
• Recovery weeks allow adaptation

🔁 Brick Sessions (Triathlon)

Brick sessions combine disciplines (e.g. Bike → Run) to simulate race conditions and improve transitions.

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7. Weekly Training Generation

IQProgress builds structured weekly plans on its own platform, based on:

• Your fitness (CTL)
• Your fatigue (ATL)
• Your readiness (TSB)
• Your goals and availability

Example week:

• Monday → Rest
• Tuesday → Run (Endurance)
• Wednesday → Bike (Tempo)
• Thursday → Swim
• Friday → Strength
• Saturday → Long Bike
• Sunday → Long Run

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8. Data Integration

IQProgress integrates with platforms such as Strava to import your activities automatically.

This enables continuous tracking without manual input.

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9. Vision

We believe every athlete should have access to high-quality, data-driven coaching.

IQProgress aims to make training smarter, simpler, and more effective.