The Science
The engineering behind the coaching.
Your recovery matters. Your training plan isn’t a paragraph of advice—it’s a structured program. Here’s what’s running behind the scenes.
The Science
Your recovery matters. Your training plan isn’t a paragraph of advice—it’s a structured program. Here’s what’s running behind the scenes.
Under the Hood
Your coaching draws on a curated library of peer-reviewed exercise science covering training adaptation, recovery, sleep, HRV, power, running biomechanics, and strength. When Melde recommends 80/20 polarized training or Karvonen-based zone caps, the science is built into the system.
GREEN, YELLOW, RED: computed from your HRV, sleep, and resting heart rate. When your signal drops, your coach recommends recovery options. You decide how to respond.
Peloton, Oura, Garmin, and more: merged, deduplicated, and prioritized by per-metric provider rankings.
Adaptive programs with zone targets, session types, and a weekly structure built around your goals. Not advice—actual training plans.
When your Garmin and Peloton both record the same ride, Melde detects and resolves it. Sub-session absorption, container replacement, standard merge.
Normalized Power, Intensity Factor, Training Stress Score, aerobic decoupling, power fade, and cadence variability are computed from your Peloton power stream. The same framework used by professional cycling coaches.
Cardiac drift detection, cadence stability analysis, pace fade tracking, and elevation-aware coaching. When your heart rate drifts up but your pace holds steady, Melde identifies cardiovascular fatigue mid-run and factors it into your coaching.
Running, cycling, swimming, surfing, tennis, basketball, strength training, yoga—each processed through sport-specific analysis. Not everything gets the same generic treatment.
The Signal: In Detail
Your signal is computed from your HRV baseline deviation, sleep duration, and resting heart rate elevation. These deterministic thresholds are derived from your 30-day baseline, not AI interpretation. Melde coaches you within these guardrails, never against them.
HRV within 10% of your 30-day baseline. Sleep at least 7 hours. Resting heart rate within 2 bpm of your norm. Your body has recovered and your training load is manageable. Today’s a good day to hit those VO2max intervals or a hard tempo run.
HRV 10–25% below baseline, or sleep between 6–7 hours, or resting heart rate 2-4 bpm above your norm. You can still train, but your coach recommends dialing back to Zone 2 or steady-state work. No hero sessions today.
HRV more than 25% below baseline, or sleep under 6 hours, or multiple signals firing simultaneously. Your coach will recommend a recovery flush or full rest, and present you with options so you stay in control. Melde adjusts your plan around recovery, not the other way around.
The signal tells you where you stand. The coaching tier determines what happens next. GREEN: go train. ADVISORY: one flag with context. CAUTIONARY: multiple flags, and your coach recommends modification with three options. URGENT: strong recovery recommendation. At every tier, you decide.
A real coach knows you slept four hours. A real coach adapts to your recovery. Melde builds structured programs around your actual data, grounded in peer-reviewed exercise science. Your coach adapts daily to how your body is responding. Whether you’re riding the Peloton or running outside, every session is analyzed with the same rigor. Train with a coach that knows the science and respects the signals.
Science-backed coaching grounded in exercise physiology, adapted daily to your HRV, sleep, and training load.
Free during early access. No credit card required.