The Missing Piece

Your body talks to you constantly. Through sleep. Through how you recover. Through how you feel when you wake up. But there's been a voice missing from the entire conversation: your training.

FitWoody has always listened to what your body says back. How well you slept. How your metabolism responded overnight. But we never fully understood what you give. The effort you pour in. The intensity you accumulate week after week. The way your nervous system has to adapt just to process what you're throwing at it.

Training load closes that gap. It's not another number to track. It's finally understanding that your training is real. Your strength session matters. Your HIIT matters. That brutal run that left you empty matters. FitWoody now knows you're not just a body that sleeps and recovers. You're a person who trains. And your training shapes everything.

Perceived Effort: Strength Training Finally Counts

A strength workout where you moved heavy weight. Your heart rate barely moved, so the app assumed nothing happened. A HIIT session that destroyed you. Your average heart rate looked moderate, so the system thought it was light. A two-hour hike with 1000 meters of elevation gain. Easy pace, controlled heart rate, invisible to the system.

This is what training load fixes. Everything counts now, not because we added another metric, but because we finally closed the gap between what you actually do and what FitWoody understands you're doing.

After every workout, you rate how hard it felt. 1 to 10. Not what your watch says. What your body says. A heavy squat can be a 9 with your heart in zone 2. An easy jog can be a 4 with your heart in zone 3. Your perceived effort combined with duration creates your real training load.

Strength training where you destroyed muscles and nervous system now counts fully. A HIIT session that left you breathless but your heart rate only spiked moderately gets captured. Long sessions where volume matters more than speed are finally understood. For the first time, all your training matters. Not just the cardio.

Three Signals. One Complete Picture.

Your Readiness has always adapted to your sleep and metabolic recovery at night. Now we add the third signal: your accumulated training load.

When you wake up, FitWoody understands three things at once. How well you rested. How your body regenerated at a biological level. How much fatigue you're carrying from your training.

When your accumulated fatigue is high, your movement goals adapt. Not as punishment, but as understanding. Your body is saying something, and for the first time, the app listens. When you've recovered well, trained sustainably, and slept deeply, your goals expand. Your body can handle more.

The color of your Home reflects this too. It's not a metric you read. It's your app finally understanding your real state.

Understanding Your Fitness

Four numbers now shape how FitWoody sees you.

ATL is your recent fatigue from the last 7 days. What your body feels right now. Goes up fast when you train hard. Goes down fast when you rest.

CTL is your fitness capacity built over the last 42 days through consistent training. Goes up slowly when you train well. Goes down slowly when you rest. A person training recreationally with a CTL of 30 can't handle what someone with a CTL of 70 can. But what really matters is how you evolve. It's not about hitting a magic number. It's about understanding yourself.

TSB is simple. CTL minus ATL. It tells you if you're fresh or fatigued right now. Positive means you're recovered. Negative means you're in a training block, adapting, but needing rest.

ACWR is your load balance. The ratio between recent fatigue and overall capacity. The optimal zone is 0.8 to 1.3, where your body grows without breaking.

All of this isn't so you understand the science. It's so you understand yourself.

It Works Without Apple Watch Sleep Tracking

Here's the truth: FitWoody works really well now even if you don't sleep with your Apple Watch.

Your training is enough to adapt you intelligently. You're not left in the dark waiting for one night of sleep data.

But sleep is still where everything happens. Where your systems regenerate. Where hormones recalibrate. Where your nervous system repairs itself. If you have sleep data, use it. Your adaptation will be deeper. If you don't, you're no longer lost. You just know that when you start sleeping with your watch, FitWoody's understanding of you becomes even more complete.

What This Means

You wake up and look at your Home. The color tells you something now. Not because there's a number to decode, but because that screen finally understands who you actually are.

Your movement goal isn't generic. It's built on three truths. How you slept. How your body regenerated last night. What fatigue you're carrying from your training.

Sleep is where everything begins. We've always known that. But training is what you do with what you've recovered. It's your intention. Your consistency. Your push. For months, FitWoody understood the first part. Now we understand both.

You're not following a plan. You're adapting to reality. That's what changes everything.