v3.4.0 — Continuous training: a plan that never ends

New: Continuous training

• A goal with no end date. Pick "Continuous — keep improving" with a focus (FTP, VO2max, or both) and the plan maintains a rolling 4-week horizon that extends itself every week: three loading weeks, one recovery week, forever.
• It reads your body, not just the calendar. Each morning the home card suggests today's stimulus — low-aerobic, high-aerobic, or anaerobic — from your HRV (against your own baseline), form, zone deficits and how recently you went hard ("Today: high-aerobic — HRV in band, 32min Z4 deficit"). Hard days are only suggested when HRV is in band, following the HRV-guided-training trials this mode is built on.
• Recovery arrives when you need it. If training strain spikes (monotony ≥2 or a sharp load ramp), the recovery week is pulled forward — announced on the today card with the reason and a one-click revert.
• Ten new short sprint workouts (33–44min) with full recoveries, so busy days still carry real neuromuscular work.
• Progress surfaces speak continuous: "Rolling week N · next deload in X days", a rolling 4-week phase strip with the recovery week hatched, deload/retest countdowns. Classic finite plans are untouched.

macOS DMG is notarized by Apple — no security prompts.