How to read your DOM Ai report
DOM Ai grades your completed workouts and emails you a report card. This guide walks through what you're looking at, especially the overall grade, so a B+ makes sense and a C tells you what to fix next time.
- Aug 2026 — Extra Credit: bonus points for Held the Floor, Respected the Ceiling, and Last Set = First Set. The letter on the card stays what you earned; a red stamp shows the bump.
- Aug 2026 — Additional resources: sometimes DOM adds a Worth Reading link to one Rollfast article that matches what showed up in that ride.
- July 2026 — Tips for a better report card: when a category is C+ or lower, DOM adds How to Raise Your Score with a concrete fix from that ride.
- June 2026 — Reply to DOM: reports come from dom-ai@rollfast.us. Hit Reply if something looks wrong or you have a question about the grade. Coaching reviews before anything changes.
What DOM Ai is
DOM Ai is Rollfast Coaching's workout analysis system. After you finish a ride that syncs to TrainingPeaks, DOM pulls the power file, compares it to the prescribed workout, and builds a letter-graded report. Same standards your coaches use in the gym and on the road.
You get the report by email from dom-ai@rollfast.us after the ride syncs and DOM runs. A copy also lands on your personal DOM page on the Rollfast Coaching site so you can look back later.
What's in a report
Most structured sessions include some mix of these sections (order is fixed):
| Section | What it's for |
|---|---|
| Session Overview | Date, duration, power, TSS, and the basics at a glance |
| Power Chart | Visual of the ride so you can see the shape of the work |
| Executive Summary | The short verdict on what defined this ride |
| Report Card | Overall letter grade + six category grades. When you earn Extra Credit, a red stamp shows up on this card (the circle stays the raw grade). |
| Interval Analysis | Each work block vs. its prescribed target (when the workout had intervals) |
| Quadrant Analysis | How you produced force and cadence (when data allows) |
| Power Precision (SD) | How tightly you held power on steady efforts |
| Cardiovascular Efficiency | HR vs. power drift, mainly on steady aerobic work |
| Recovery Discipline | Whether recoveries stayed easy enough |
| Zone Breakdown | Time spent in each Rollfast zone |
| How to Raise Your Score | Only when a category is C+ or lower: one fix for next time |
| Worth Reading | Optional: one Rollfast article when the ride earns it |
| Final Word | Closing note in the Rollfast coaching voice |
Free rides, group rides, and races get a shorter report (no interval table, no recovery score). Sprint sessions skip cardiovascular efficiency. If a category doesn't apply, you'll see N/A. That is not a fail.
How grades work
Every graded category gets a score from 0–100, then a letter. The overall grade is a weighted blend of the category scores. Not a vibe check. Not "how hard it felt."
Letter scale
| Score | Grade | Score | Grade |
|---|---|---|---|
| 97–100 | A+ | 77–79 | C+ |
| 93–96 | A | 73–76 | C |
| 90–92 | A- | 70–72 | C- |
| 87–89 | B+ | 67–69 | D+ |
| 83–86 | B | 63–66 | D |
| 80–82 | B- | 60–62 | D- |
| 0–59 | F | ||
INC only means the file had no usable power data or no laps to analyze. It does not mean you cut the ride short. Incomplete sessions are graded on what you completed.
The six categories
| Category | What DOM measures |
|---|---|
| ⚡ Power Execution | The intervals. Did each work block hit the prescribed watt target and hold it, not just average into it? Missed or "gamed" intervals lower this grade. |
| 📐 Power Precision (SD) | How much your power wandered around the average on steady holds. Lower scatter = higher score. |
| 🎯 Zone Compliance | The whole ride. Where did your minutes go? Warmup, work, recovery, and the gaps between. Did intensity stay where the session intended, or bleed into harder (or junk) zones? |
| 💪 Recovery Discipline | Did recoveries stay at or below the prescribed range? Riding recovery too hard hurts this grade. Riding easier than prescribed is fine. |
| ❤️ Cardiovascular Efficiency | Heart-rate drift relative to power on longer steady work. Often N/A on interval days. |
| 🧠 Mental Fitness | Decision quality under fatigue: finishing work, resetting after a miss, not bailing early without cause. |
Extra Credit
Some things matter a lot, but DOM does not fail you for missing them. Recovery Discipline only docks you when recoveries run too hard, not when you coast off the bottom. Extra Credit is how we reward the good version of those behaviors when the power file proves them.
How you earn it:
| Credit | How you earn it |
|---|---|
| Held the Floor | On true recovery segments (easy recoveries, not "pressure-on"), your average stayed in the prescribed band: not coasting off the bottom, still recovering. One credit per qualifying recovery segment. |
| Respected the Ceiling | Work intervals stayed at or under the upper target, including standing spikes that didn't blow past the lid. One credit per clean qualifying work interval. |
| Last Set = First Set | On multi-set structured work, the last set's average landed within about 5% of the first. No fade. One credit per workout when earned. |
Tips for a better report card
When any category lands at C+ or lower, DOM adds a section near the end titled How to Raise Your Score. If every category is B- or better (or N/A), that section is skipped. Nothing to fix in the grades.
How to Raise Your Score
Power Precision — C+
Clean SD on the Tempo holds averaged 48W. Pick one number inside the range (e.g. 265W) and defend it.
Don't chase the average after a dip. Traffic stops are already removed from SD; surging to "buy back" watts is what costs the grade.
Recovery Discipline — C
Recoveries averaged ~25W above the prescribed ceiling. Cap soft-pedal at the top of the written recovery range so sets 4–6 keep the same power as sets 1–3.
Additional resources
When a report finds something clear to work on (usually a weak category grade, sometimes a clear Quadrant pattern), DOM may add a section titled Worth Reading with one Rollfast article. One link. Tied to that ride. Not a newsletter.
- At most one link per report
- Only when the data earns it. Strong clean cards often get none.
- You will not get the same article every week (there is a cooldown)
- If Final Word already points to a Longevity Audit or 1:1 coaching, Worth Reading is skipped so those don't stack
Example: reading a mixed report card
Athletes often ask: "I felt like I crushed it. Why isn't this an A?" Here's how to read a card like that without guessing.
How to unpack it
- Start with the overall letter. Here, B+ (87). Solid session. Not a failure.
- Find the red/orange categories. Precision and Recovery are the drag. Execution and Mental Fitness are already strong.
- Open How to Raise Your Score. Tips only show for C+ / C and below. Those tips are the "why" behind the overall, in plain language.
- Ignore N/A. Cardio Efficiency blank on an interval day is correct, not incomplete grading.
You can nail the average watts and still leave points on the table if recoveries stay too hard or power chatters on holds. The card grades execution of the prescription, not whether you showed up and worked.
Reply to DOM
Reports now send from dom-ai@rollfast.us, so a normal Reply goes straight to DOM. Not into a personal Gmail inbox that never gets read for grading.
Good reasons to reply:
- Something in the file is wrong (paused/restarted workout, missing intervals, mechanical, flat)
- Outdoor context DOM can't see (long traffic stops, course conditions) that you want considered
- A straight question about a grade or section ("why was Power Precision a C+?")
Still prefer talking to your coach? Fine. Reply-to-DOM is for ride-specific grade and data questions. Programming and life logistics stay with coaching.
Your athlete dashboard
Every report is saved to your personal DOM page on the coaching site:
https://coaching.rollfast.us/Dom-Ai/athletes/<your-id>/
You'll see past reports grouped by month, with grade pills so you can spot trends (string of B+s vs. a week of Cs) without digging through email. Your coach has a roster view of the same history. If you need the link, ask coaching. It is created automatically once DOM has processed rides for you.
FAQ
What is SD (standard deviation)?
SD measures how much your power bounces around the average during a steady effort. Low SD means you held a number. High SD usually means surging and coasting, even if the average lands on target.
On the Power Precision table, ratings use clean SD in watts:
| Clean SD | Rating |
|---|---|
| < 15W | Laser Focus |
| 15–40W | Solid Control |
| 41–60W | Some Scatter |
| > 60W | High Variability |
The category grade also looks at SD relative to your FTP (tighter indoors than outdoors). Outdoor rides get a softer bar because terrain, wind, and traffic exist. DOM already removes traffic stops, GPS turns, and coasting descents from "clean" SD before grading.
What is Quadrant Analysis?
Quadrant Analysis plots each pedaling second by force (how hard you push) and cadence (how fast you spin). Crosshairs split the ride into four quadrants:
← Cadence → | ↑ Force
DOM tells you where you spent the ride. Useful for seeing whether a "Tempo" day was actually a lot of high-force grinding, or whether recoveries never really left the work quadrants. It needs enough pedaling seconds with power + cadence. Short or sensor-missing rides may skip it.
Why did I get this overall grade?
Open the Report Card, then How to Raise Your Score if it's there. The overall letter is weighted toward Power Execution, Power Precision, and Zone Compliance. A single weak category can hold the overall in the B's even when another category is an A. If you earned Extra Credit, the stamp shows the bumped score; the circle still shows the raw earned grade. If something in the file looks wrong (wrong laps, paused ride, mechanical), reply to the report email or ask your coach. Corrections are reviewed before anything is resent.
Why is recovery graded only one way?
Riding recovery too hard steals watts from later intervals. That lowers the grade. Riding recovery easier than prescribed still recovers you, so DOM does not punish it. Exception: some workouts prescribe "pressure-on" recovery on purpose. Those follow the written range. Staying in the easy recovery band (not coasting off the floor) can earn Extra Credit · Held the Floor instead.
What is Extra Credit?
Bonus overall-score points for behaviors DOM does not fail you for missing: Held the Floor, Respected the Ceiling, and Last Set = First Set. See Extra Credit above for how each one is earned. The report card circle stays raw; the red stamp shows the bump (+0.2 each, cap +2.0 per ride).
What is Worth Reading / additional resources?
An optional section with one Rollfast blog link when the ride's grades (or Quadrant pattern) earn it. See Additional resources. Not every report gets one.
Why didn't I get a report?
Common reasons:
- Ride hasn't synced to TrainingPeaks yet (or synced late)
- No usable power data / corrupted file
- Workout was paused/restarted in a way that collapsed the FIT structure and DOM couldn't rebuild enough intervals
- You're not on the DOM roster for reports yet (ask coaching)
- Very short or incomplete files with nothing to grade
If you expected a report and don't see email or a dashboard entry within a day, ping your coach with the ride date.
Do free rides and group rides get grades?
Yes, but a shorter report. Power Execution / Precision / Recovery are usually N/A when there's no prescription to execute. You'll still get an overall grade weighted toward what's measurable (often Zone Compliance and Mental Fitness), plus zone breakdown and Final Word.
Can I reply to the report?
Yes. Reply to the DOM email (dom-ai@rollfast.us) if something looks wrong or you have a question about the analysis. Replies are reviewed by coaching before any revised report or answer is sent. Keep it factual. DOM treats your reply as data about the ride, not as a new workout plan. See Reply to DOM above.
Is a B+ a bad grade?
No. In Rollfast terms, stacking honest B+ sessions beats one hero A+ and three quiet D days. Grades are execution feedback for that file. Not a ranking of your worth as an athlete. Weak categories are the signal. Final Word is the frame.