A workout log is usually a diary: what you did, how long, how hard. Useful for the coach, useless for the kitchen. In AiTrainingPlan the same log is the input to three things that decide how you eat.
1. Your daily calorie target
The adaptive TDEE gives your baseline from your own food log and weight trend. Training burn sits on top, averaged over three days: the two days you already trained plus the session planned for today. A four-hour ride on Saturday lifts Saturday, Sunday and Monday, which is when you are actually refuelling it.
2. How hard you can diet this week
Every session carries a training load. Rolled up, that gives fitness (CTL), fatigue (ATL) and the balance between them (TSB). If you are cutting, your deficit follows TSB: it shrinks when you are deep in a block and comes back when you are fresh. Dieting hardest in your hardest week is how people get injured.
3. Tomorrow’s weight
The evening weight prediction uses yesterday’s energy balance against that training-adjusted TDEE. So after a big day the model already expects the extra glycogen and water, and a heavier morning reads as fuel, not fat.
What gets logged
| Source | What comes in |
|---|---|
| Garmin | Runs, rides, swims and other activities with duration, heart rate and calories |
| intervals.icu | Daily training load, fitness (CTL), fatigue (ATL) |
| Strength log | Exercises, sets, reps and weight, including HYROX-style stations |
| Plan | Planned sessions for today and the coming days |
For how to combine training and a calorie deficit without losing performance, see the hybridathlete.guide strategy guide on losing weight while training for a race.
FAQ
Do I have to log workouts by hand?
No. Sessions from Garmin and intervals.icu sync automatically, including duration, intensity and training load. Strength sessions can be logged with sets, reps and weight, or parsed from a quick text note.
How does a workout change my calorie target?
The training burn added to your baseline TDEE is the average of what you actually burned on the two days before and what today’s planned session should burn. So a big session raises your targets around it, not just on the day.
What is training load and why does it matter for nutrition?
Training load (TSS) scores each session by duration and intensity. Its rolling averages give fitness (CTL), fatigue (ATL) and freshness (TSB). AiTrainingPlan uses TSB to shrink your calorie deficit when you are carrying a lot of fatigue.