Base, build, peak, taper

The same score feeds the rest of THRIVE. Your training plan, your fuelling targets and MARCO all read it, so a short night shows up in what you’re asked to ride and eat that day. Any change to your plan is shown to you first. And “why?” is one tap: ask MARCO about your score from the same screen.

A score is only useful if you know what moved it. THRIVE breaks your recovery into the factors that drive it, sleep, HRV, resting heart rate and form, each against your own baseline. HRV is green above your rolling baseline and amber or red below it; resting heart rate is coloured the other way round.

Your sleep is broken down into four stages: deep, light, REM and awake. Each stage does a different job, and your body uses them for growth, repair and restoration. How long you spend in each one changes with training load, stress and how late you ride.

HELIOS tracks your sleep across every stage, and THRIVE shows it as a stacked bar and a hypnogram. You also get a 0–100 sleep index, a Poor-to-Excellent quality band with one line of advice, and an ideal wake-up window worked out from your sleep cycle.

HELIOS reads your body continuously, day and night: heart rate, HRV, resting heart rate, blood oxygen, skin temperature, respiratory rate, movement and sleep. An optical heart-rate sensor, a blood-oxygen sensor, a skin-temperature sensor and a 3-axis accelerometer sit under a clear coat on the inner band, inside a matt black grade-5 titanium shell.

There’s no screen and no buttons. The ring sends everything to THRIVE over Bluetooth. It weighs 2.1 g, runs 7–10 days on a charge and is water resistant to 100 m, so it stays on through rides, showers and sleep. The travel charger in the box tops it up anywhere.

Then bring it down. THRIVE’s guided meditation sessions are built for cycling recovery, chosen by what you need (focus, recovery or pre-race), with your heart rate tracked live so you can watch it settle.

The monthly calendar shows every planned and completed session, colour-coded by phase, with fitness, fatigue and form tiles. Open any session for its structure, power profile and target zones, and one tap starts it as a live ride or strength session.

It happens once a day, in the morning, off the bike. Nothing changes mid-ride, and the plan is never changed silently.

Every planned and completed session sits in one calendar: rides, strength and mobility, so you can read your week at a glance. Each week shows its TSS, hours and how many sessions are done, and fitness, fatigue and form show where the block is taking you.

Power and cadence come from one calculation: HELIOS heart rate together with speed, gradient, and rider and bike mass. That gives you an accurate, consistent reading to pace and train by, with no power meter, cadence sensor or chest strap. Your heart rate zones show live on the ride screen, turns are spoken aloud, and maps keep loading offline.

Plan a route by tapping waypoints that snap to bike-friendly roads, or import any GPX or TCX file. Every route runs with full navigation and Climbing Mode.

After the ride, every work interval is graded against its target: held it, overcooked it or faded. The splits are saved per interval, and MARCO reads them to tell you what to do next.

He answers from THRIVE’s coaching library: peer-reviewed sports science and the methods of leading cycling coaches, physiotherapists and pro riders, with every study checked before it goes in. He also takes action: building your plan, planning a ride, changing your week and logging food, and you accept or reject each change.

Your regulars (gels, drink mix, bars) are one-tap quick-add tiles, so intake is logged as you go and the day’s targets update.

Log meals by describing them, snapping a photo, scanning a barcode or searching. There’s a floor so your target never drops into under-fuelling: it’s fuelling for training, never dieting.

It sits on your Home screen and in Nutrition, and the 7-day view shows how steady your energy has been all week, with your ride days marked. On the bike, your ride screen shows when your next fuel is due. Fuel Curve is in beta: it’s a prediction, not a measurement.

Out on the ride, your ride screen shows when your next fuel is due. Feeling flat? Tap “I’m fading” and it tells you how many carbs to take now. Your regulars (gels, drink mix, bars) are one-tap logs, so the day’s targets keep up.

Training hard on too little food is called low energy availability. Sports science links it to lost power and slower recovery, and over time to problems with bones, hormones and immunity. Riders chasing weight are most at risk, and it’s easy to miss.

Your regulars (the gel, the banana, your usual bottle mix) are one tap. And when you don’t know what to eat, ask MARCO to plan the rest of today’s meals to fit what’s left of your targets, around your training.