Darwin guide

From logging to follow-up

Darwin brings together training logs, the plan you configured and nutrition and recovery information to help you follow your routine.

Setting up your profile and goals

On first use, the app asks about your sports, history and goal. These answers calibrate the load and periodization algorithms.

1. Go to Profile → Anamnesis
2. Select your main sports (you can have more than one)
3. Enter your history: years of practice, average weekly load, target race
4. Set the goal: hypertrophy, endurance, fat loss, a specific race

You can update at any time. Anamnesis changes recalibrate the plan automatically.

Why the app needs your history

TRIMP, TSS and PMC need historical data to estimate fatigue and fitness accurately. The app uses your history to:

• Set the starting point of CTL (chronic training load)
• Size the first week's volume without overloading
• Calibrate HR zones from heart rate reserve (Karvonen)

Building a workout from scratch

Build the workout exercise by exercise and adjust sets, load and perceived exertion.

1. Go to Training → New workout
2. Search for or select the exercise
3. Add sets with load, repetitions and RPE (1-10) or RIR
4. E1RM is computed in real time as you log
5. When you finish, the session TRIMP is computed automatically

Using templates with ready periodization

Darwin has pre-built templates with volume progression planned per mesocycle for each goal and sport.

1. Go to Training → New workout → Templates
2. Choose the goal (strength, hypertrophy, endurance) and the sport
3. The app distributes the sessions on the calendar with progressive overload
4. You can edit any session before or after starting

How E1RM works

The estimated 1RM (E1RM) is computed on every set using the Epley formula: 1RM = carga × (1 + reps ÷ 30)

You do not need to test your maximum 1RM with injury risk. From sets of 3 to 12 repetitions the app estimates your strength and uses it to suggest the load in the next session.

E1RM also feeds each exercise's progression history, showing your evolution week by week.

The calendar that reorganizes itself

Darwin's calendar is the central feature. You plan whole weeks and the app distributes the sessions.

• If you miss a workout: the system offers to reschedule, it does not delete
• If you lose consecutive days: the app evaluates the impact on load and suggests an adjustment
• The plan does not break when life happens

TRIMP: what it is and how it is computed

TRIMP (Training Impulse) is the internal load measure of each session, created by Eric Banister in 1975.

Base formula: TRIMP = duration (min) × average HR × zone factor

More intense sessions generate a larger TRIMP through the exponential weight of the high HR zones. Each session's TRIMP feeds the PMC to track fitness (CTL) and fatigue (ATL) across the weeks.

PMC: fitness, fatigue and form

The Performance Model (PMC) uses three metrics derived from accumulated TRIMP:

• CTL (Fitness), chronic load, weighted average of the last 42 days. Rises slowly.
• ATL (Fatigue), acute load, average of the last 7 days. Rises and falls fast.
• TSB (Form), CTL minus ATL. Positive = rested, negative = loaded.

Tracking macros and calories

Darwin does not prescribe diets. The app helps you track what you eat and compare with goals you set (or that the dietitian set).

1. Go to Nutrition → Log
2. Search for the food or take a photo of the plate
3. Adjust the portion
4. The app adds up the day's macros and shows how much is left to the goal

The plate photo uses computer vision to estimate quantities automatically.

The pantry: ingredients that become recipes

Register the ingredients you have at home. The AI uses these ingredients to suggest recipes that fit the day's macros.

1. Go to Nutrition → Pantry
2. Add the available ingredients (name and quantity)
3. Register food restrictions and allergies in the profile
4. When you ask for a recipe, the AI starts from what you already have

Creating recipes with AI

The generative AI (Gemini) creates recipes using your pantry ingredients, the day's macros and your food restrictions.

1. Go to Nutrition → Pantry → Create recipe
2. The AI generates a recipe with ingredients you have
3. Result: ingredient list, preparation steps and estimated macros per portion
4. Accept it or ask for another variation

How training load affects carbohydrates

Based on ACSM and ISSN guidelines (Louise Burke, AIS), Darwin estimates carb needs from the session load:

• Light training (TRIMP below 80): 3-5g/kg
• Moderate training (TRIMP 80-150): 5-7g/kg
• Heavy training (TRIMP above 150): 7-10g/kg

These are educational estimates. The real goal is set by you or the dietitian. Darwin shows the relationship; the decision is yours.

Connecting Strava

1. Go to Profile → Integrations → Strava
2. Authorize access on the Strava screen
3. Future activities enter Darwin automatically
4. For past activities: import the last 30 days manually

Every imported activity becomes TRIMP and feeds the PMC. If you already train with Garmin+Strava, your whole data base arrives in Darwin with no rework.

Sending a workout to Garmin

Darwin has its own app on the Garmin Connect IQ Store. With it installed on the watch:

1. Search "Darwin" on the Garmin Connect IQ Store or go to darwin.training/garmin
2. Install it on your Garmin watch
3. In the Darwin app: go to Training → Send to Garmin
4. The day's workout shows up on the watch ready to follow

Managing your athlete roster

As a coach, you see the roster with all linked athletes. Filter by sport, see each one's weekly load and identify who is off plan.

1. Go to Coach Dashboard → Athletes
2. To link: send an invite to the athlete's email
3. Filter by sport (running, gym, swimming...)
4. Click the athlete to see the full profile and history

Prescribing workouts in bulk

Create a template workout and apply it to a group or segment of athletes. Darwin adjusts the workout to each one's level.

1. Go to Workouts → New template
2. Build the workout with exercises, sets and target RPE
3. Under Apply to athletes, select the group or individuals
4. The workout enters each athlete's calendar

Following the group's load and adherence

The aggregated dashboard shows per athlete: weekly TRIMP, plan adherence (% of completed sessions), last session feedback and overload alert.

You identify who needs attention without a separate spreadsheet. Automatic alert when the athlete leaves the planned load range.