v3.0.0 — Train by heart rate, race-ready plans, and a new Analysis tab

Headline: train without a power meter

• Heart-rate training mode. Pick "Heart rate" under Workout targets in
  Settings and every workout speaks bpm: steady aerobic segments get a heart-rate
  range derived from your LTHR, short and very hard efforts are prescribed by
  feel (RPE) — because heart rate reacts too slowly to guide them — and long
  steady rides warn about cardiac drift. FIT downloads carry real heart-rate
  targets to your Garmin, Wahoo or Hammerhead, with effort cues for the sprints.
  A Watts ⇄ HR toggle in every workout view previews either version, and the
  downloaded file always matches what you're looking at. Recovery and cooldown
  steps only get ceilings — no more "HR too low" beeps for riding easy on an
  easy day.
• Your numbers stay honest. LTHR syncs automatically from your intervals.icu
  rides unless you set it yourself; a tunable HR-targets editor lets you adjust
  the prescription ranges; and rides without power now count toward your fitness
  through a heart-rate-based load estimate, clearly labelled.

Race-ready event plans

• Tapers now actually taper: volume steps down into race week instead of ramping
  up, the day before your race is a short openers ride, no hard training lands
  within two days of any race, and the race day itself can never be overwritten,
  shrunk, moved or dismissed by any automatic adjustment. B-races get mini-tapers
  with openers too. Race-tomorrow plans are an honest race-week micro-plan, past
  dates are refused with a clear message, and re-planning near a race no longer
  produces duplicate or post-race training days.

See yourself in one place

• New Analysis tab gathers the diagnostics that used to crowd the home page
  (fitness & form, power curve, energy systems, model panels) — home now opens
  to today's decision with a compact fitness sparkline.
• Rider Profile at the top of Analysis: FTP, eFTP, W/kg, CP / W′ / Pmax,
  90-day peak efforts, VO2max (via Intervals.icu), LTHR / max HR / resting HR,
  threshold estimates, efficiency trend, decoupling, training load and season
  totals — every number shows where it came from and how fresh it is.
• Execution scores. Completed sessions get a 0–100 "did you ride what was
  prescribed?" score with a breakdown, power- or heart-rate-based.
• Retest reminders. When your FTP or LTHR goes stale, a dismissible nudge
  offers to schedule a test week (or shows the LTHR field-test protocol in HR
  mode).

Setup, accounts and reliability

• First-run setup actually appears on new installs, asks how you train
  (power meter or heart rate), imports your numbers over the intervals.icu
  connection, validates everything with readable errors, and no longer invents
  values you didn't enter.
• Multiple athletes on one computer are now fully separated: rides, wellness,
  workout libraries and connections can't leak between profiles — including
  during profile switches mid-sync — and disconnecting an intervals.icu account
  cleans up its data properly.
• Workout library: 66 more hand-verified label corrections, so hard sessions
  can't hide as easy ones and easy days can't serve intervals.
• Plans are transparent about adapting: a small chip offers a re-plan when your
  fitness has drifted meaningfully from the plan's assumptions.
• FIT workout files confirmed importing correctly into TrainingPeaks, Vekta and
  Garmin platforms.