Sep 30, 2026

Activities · for Garmin athletes

SEE WHAT YOU ACTUALLY DID. AND WHAT IT MEANS.

Every run, ride and swim from your Garmin — per-second charts, route maps and your training load — with a plain-English read on when to push and when to rest.

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Sep 30, 2026

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THE REAL DASHBOARD. A SAMPLE ATHLETE'S WEEK.

Sixteen weeks of made-up training — 80 runs, rides, swims and strength sessions — analysed by the same engine your activities go through. Hover, tap, zoom, switch sessions.

Sample athlete — your numbers appear here

Training status

high confidenceas of Wed, Sep 30, 2026

Form

Productive (-10)

Fitness

▲ +5 / 4 wk

Fatigue

▲ +1 / 7 d

Load ratio 1.17 · in the sweet spot

Today: “Tempo 3 × 10 min” (55m)

Fitness +5 in four weeks with form at -10 — a productive block. Keep the easy days easy.

How is this computed?

Fitness is your 42-day average training load, fatigue the 7-day average, form the difference (positive = fresh). The load ratio compares the last 7 days with the last 28 (0.8–1.3 is the sweet spot). The sentence is a fixed rule set — injury risk first, then recovery, then opportunity — not a model. Confidence reflects how much history the averages have: two weeks makes them usable, six weeks makes them solid.

This week

Sessions

Last week 7

Time

1h 23m

Last week 5h 39m

Distance

11.7 km

Last week 91.6 km

Load

Last week 371

Balance · last 28 days

19h 24m total

Run 41% · 8h 02m
Ride 33% · 6h 30m
Strength 15% · 3h 00m
Swim 10% · 1h 51m

Weekly hours by sport

last 12 weeks

01.4h2.8h4.2h5.6h6.9h

Recent activities

Pool setsSwimming
Garmin23:511.0 km2:23/100m143 bpm

One session, up close

Per-second heart rate, pace, elevation, cadence and power, synced to the route map. Drag across any chart to zoom, tap a lap to highlight it, and slide the smoothing to see through GPS noise.

Running · sample session

EASY HOUR

Garmin

Tue, Sep 29, 2026 · 06:30

Time: 1:00:01
Distance: 10.7 km
Pace: 5:35/km; GAP 5:33/km
Heart rate: 146 bpm; max 154
Climb: 64 m; −72 m
Cadence: 172 spm; stride 1.04 m
Load: 59; rTSS (pace)
Calories: 516 kcal

Drag across a chart to zoom · the dot follows your cursor

Click a row to zoom the charts

#	Dist	Time	Pace	GAP	HR	Cad	Climb
1	1.0 km	5:37	5:37/km	5:22/km	139	172	+16 m
2	999.5 m	5:37	5:37/km	5:49/km	142	172	—
3	1.0 km	5:34	5:34/km	5:42/km	143	172	—
4	1.0 km	5:33	5:32/km	5:34/km	144	172	+2 m
5	997.9 m	5:35	5:36/km	5:32/km	145	172	+6 m
6	1.0 km	5:38	5:38/km	5:16/km	146	172	+23 m
7	1.0 km	5:35	5:35/km	5:37/km	147	172	+1 m
8	999.2 m	5:32	5:32/km	5:36/km	148	172	—
9	1.0 km	5:35	5:35/km	5:41/km	149	172	—
10	998.2 m	5:37	5:38/km	5:46/km	151	172	—
11	734.3 m	4:07	5:36/km	5:19/km	151	172	+13 m

Heart-rate zones

Z1 Recovery<14627:4146%
Z2 Aerobic146–15432:2054%
Z3 Tempo155–1620:000%
Z4 Threshold163–1710:000%
Z5 VO₂max≥1720:000%
Total1:00:01100%

Friel zones from threshold HR 172 bpm

Pace zones

Z1 Recovery>5:29/km1:00:01100%
Z2 Aerobic5:29–4:51/km0:000%
Z3 Tempo4:51–4:30/km0:000%
Z4 Threshold4:30–4:12/km0:000%
Z5 VO₂max≤4:12/km0:000%
Total1:00:01100%

Friel zones from threshold pace

The science

Grade-adjusted pace (NGP): 5:33/km; The pace this effort would have been on flat ground (a grade-cost curve fitted to real runners' heart rates, as Strava's GAP uses), normalised so surges count more than the average does. Raw average: 5:35/km.
Intensity factor: 0.77; Effort relative to your threshold: 1.00 = an hour at threshold pace or power. Easy days sit under 0.75, tempo around 0.85, race efforts above 0.95.; Using threshold pace 4:15/km · from your profile
Training stress: 59; One number for how much this session cost you: 100 ≈ an hour at threshold. Computed as rTSS (pace). It feeds the fitness / fatigue / form chart.
TRIMP: 101; Banister's training impulse: minutes weighted by how close each heartbeat was to your max. Time near threshold counts exponentially more than easy minutes.; Using max HR 190 bpm · from your profile
Efficiency factor: 1.23; Metres per minute of grade-adjusted (normalised) pace per heartbeat. Watch it rise over weeks at the same effort — that is aerobic fitness improving.
Aerobic decoupling: +5.1%; How much your heart rate drifted relative to output between the first and second half. Under 5% on a long steady effort means a well-developed aerobic base; over 10% suggests heat, fatigue or fuelling.
Best efforts: 400m: 2:13 · 1k: 5:32 · 1mi: 8:55 · 5k: 27:53; Fastest continuous stretches inside this activity (sliding window over the distance trace) — the numbers your thresholds are estimated from.

Insights derived in part from Garmin device-sourced data.

Race predictor

VDOT 41.4

Race	Predicted	VDOT says	From
5 km	23:17high confidence	23:24	10 km in 48:33 · Sep 11
10 km	48:33high confidence	48:33	10 km in 48:33 · Sep 11
Half marathon	1:47:07medium confidence	1:47:38	10 km in 48:33 · Sep 11
Marathon	3:43:19low confidence	3:43:06	10 km in 48:33 · Sep 11

Riegel (t₂ = t₁ · (d₂/d₁)^1.06) from your best recent effort; the VDOT column is Daniels' equivalent. Confidence drops when the effort is much shorter than the race, older than a month, or buried in a longer run.

SEE WHAT YOU ACTUALLY DID. AND WHAT IT MEANS.

SEE WHAT YOU ACTUALLY DID. AND WHAT IT MEANS.

Fitness · Fatigue · Form

THE REAL DASHBOARD. A SAMPLE ATHLETE'S WEEK.

Training status

Weekly hours by sport

Recent activities

One session, up close

EASY HOUR

The science

THE SCIENCE, IN PLAIN WORDS.

HILLS DON'T HIDE YOUR EFFORT

IS YOUR AEROBIC BASE HOLDING?

WHEN TO PUSH, WHEN TO REST

WHAT YOU COULD RACE TODAY

NOT JUST RUNNING

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