Training Form curve (Coach screen)

What it is

The Training Form curve is the lead card on Kinoku’s Coach screen. It charts three lines over the past few weeks:

• Fitness is how much training you have banked over the long run.
• Fatigue is how tired your recent training has left you.
• Form is fitness minus fatigue. It hints at how fresh you feel right now.

At a glance you can see whether you are building, peaking, holding, or digging in. It all runs on your phone, from your own training log. No cloud, no account, no upload.

This is the same fitness-fatigue model that TrainingPeaks and Intervals.icu use for runners. Kinoku reads your whole training stack, not just running: your lifting volume, your run load, and your brisk-walk load all feed the curve.

What you see on each tier

The Form curve is a graduated feature. The chart shows for everyone. The depth grows with your tier.

• FREE: the base chart, a state pill (such as Peaked, Productive, or Overreaching), and date marks on the last few weeks. You see where you stand right now.
• PRO: adds forecast tails that project the three lines forward against your planned workouts. Plan an easy week and watch the Form line climb back toward the peaking zone before race week.
• ELITE: adds an AI narrative that puts the curve in plain words: “You’ve spent 12 days in the dig-in zone. That is normal hard training. Two easy sessions, and your Form should turn positive again.”

For the full Form Band tab inside the Elite Analytics Hub (a 90-day chart with zone marks and a longer read), see Form Band.

How it computes

The three lines come from a model called Banister. The math is simple:

• Fitness is a long, slow average of your daily training load (about 42 days).
• Fatigue is a short, fast average of the same load (about 7 days).
• Form is fitness minus fatigue.

Daily load is one score that blends gym work and run load on the same scale. So a heavy gym day with no run still adds fatigue. And a big walk during an easy lifting week still nudges your fitness up.

The curve rebuilds each time you open the Coach screen, from the latest local data. Nothing leaves your phone.

Why it’s free

Showing the base chart to everyone is on purpose. The Banister curve is one of the most useful training tools, and few people have seen it. Most lifters never have. Most runners only meet it inside a paid running app. I would rather it become normal than locked away.

The forecast tails (PRO) and the AI narrative (ELITE) are where the paid depth sits. Forecasting needs the planning tools that PRO adds, like the training calendar and periodization. The narrative needs the AI work that ELITE pays for.