Goals — weight and FTP that lead somewhere
"I want to be stronger" isn't a goal. A number with a deadline is — and it shows whether the training is working.
"280 W" is a daydream. "280 W by the end of March" is a plan that, by mid-February, you can tell is or isn't on track.
Two numbers are enough
Ognik records weight, FTP, resting heart rate and HRV. Goals make sense on the first two — they're the only ones you influence directly.
FTP rises from training and nothing else; 6–8 weeks for a visible step. Weight is the other side of the W/kg fraction — a kilogram less does the job of a few watts more, but losing weight mid-build takes power away with the mass.
Your most recently recorded body weight.
Measurement first, goal second
Without a starting point there's no telling whether you're ahead of schedule or behind it.
- Open Progress, "Metrics" tab.
- Tap "Log measurement" and pick "Record today's body weight" or "Record an FTP test result".
- Open a metric: ranges ("Week", "Month", "3 mo.", "Year") plus "MIN", "MAX" and "AVERAGE".
Weigh yourself in the morning, at the same time — daily swings reach a kilogram.
This is how your weight has trended over the past six months.
Set the goal and forget it for six weeks
Inside a metric's detail: "Set weight goal" or "Set FTP goal" — a value plus a deadline, optionally a name. From then on you'll see "Goal: …" and "… to go". Don't check daily — come back after a block.
How much
- FTP — 5–10% per build block (10–25 W).
- Weight — half a kilogram a week at most, off-season.
Deadline at the end of a block, not the year: a six-week goal tells you what to do this Tuesday.
You know where you're going. What's left: making it to the deadline when February is grey.