Oct 7, 2026
Sign InActivities · for Garmin athletes
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.
Sample athlete — your numbers appear here
Last 90 days · hover or tap · as of Wed, Oct 7, 2026
Productive training
Fitness up 5 in 4 weeks, carrying training fatigue
Fitness +5 in four weeks with form at -10 — a productive block. Keep the easy days easy.
Fitness builds over weeks and fatigue moves in days. Form is the gap between them: above zero you're fresh, below it you're carrying fatigue.
Insights derived in part from Garmin device-sourced data.
▸ Live demo
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
This week
Sessions
2
Last week 7
Time
1h 24m
Last week 5h 39m
Distance
11.7 km
Last week 91.6 km
Load
78
Last week 370
Balance · last 28 days
19h 24m total
Garmin24:021.0 km2:24/100m142 bpm
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
Tue, Oct 6, 2026 · 06:30
⟨ Session read ⟩
1:00:01 at an intensity factor of 0.77 (against threshold pace 4:15/km, from your profile).
What it did
Mostly below your first threshold — the low-intensity volume endurance fitness is built on, at a small fatigue cost.
Aerobic durability
+5.1% decoupling: some drift.
Efficiency
EF 1.23 — higher than 67% of your 15 comparable sessions.
Pace is grade-adjusted but not adjusted for wind, surface or altitude.
Training information, not medical advice.
Drag across a chart to zoom · the dot follows your cursor
| # | Dist | Time | Pace | HR |
|---|---|---|---|---|
| 1 | 1.0 km | 5:37 | 5:37/km | 139 |
| 2 | 1000 m | 5:37 | 5:37/km | 142 |
| 3 | 1.0 km | 5:34 | 5:34/km | 143 |
| 4 | 1.0 km | 5:33 | 5:32/km | 144 |
| 5 | 998 m | 5:35 | 5:36/km | 145 |
| 6 | 1.0 km | 5:38 | 5:38/km | 146 |
| 7 | 1.0 km | 5:35 | 5:35/km | 147 |
| 8 | 999 m | 5:32 | 5:32/km | 148 |
| 9 | 1.0 km | 5:35 | 5:35/km | 149 |
| 10 | 998 m | 5:37 | 5:38/km | 151 |
| 11 | 734 m | 4:07 | 5:36/km | 151 |
Heart-rate zones
Friel zones from threshold HR 172 bpm
Pace zones
Friel zones from threshold pace
Insights derived in part from Garmin device-sourced data.
▸ What it tells you
The numbers coaches use, explained on the page where you see them. The figures below come from the sample athlete above.
5:35/km → 5:33/km
watch pace → grade-adjusted
Grade-adjusted pace turns every climb and descent into its flat-ground equivalent, so a hilly run and a track session finally compare honestly.
+5.1%
heart-rate drift, second half vs first
On a steady run, heart rate that climbs while pace holds means you're running out of aerobic fitness. Under 5% is a solid base; over 10% points to heat, fatigue or fuel.
Form −10
productive · fitness 41
Every session gets a load score. Fitness is your six-week average, fatigue the last week, form the difference — and a fixed set of rules says what today should be, before your legs do.
10 km 47:24
from recent best efforts
Your best recent efforts projected from 5 km to the marathon, each with a range and the effort it rests on — and a plain note when that effort is short, old or buried in a longer session.
Swim · bike · strength
one load, every sport
Pool lengths, rests and sets detected from your watch, power curves and Normalized Power for rides, heart-rate intensity for strength — all feeding the same fitness line.
Plan with your coach in Forge: it reads your recent training before it proposes your next week, and it can answer questions about any session.
▸ How it works
It reads what your watch already records. Keep training the way you do.
Free. Email or Google, about a minute.
On Garmin's screen, tick Activities and Historical Data. About 30 seconds.
Your last 30 days first, then every new session a few minutes after your watch syncs.
▸ Your data, your call
Nothing arrives unless you tick Activities on Garmin's own consent screen. Untick it in Garmin Connect whenever you like and new activities stop.
Your runs, rides, swims and workouts. Never health data like sleep, steps, stress or HRV — we don't ask Garmin for it.
Pausing sharing or disconnecting keeps your history. One button in Settings deletes it, whenever you choose.
We don't sell, share or use your training data for advertising, and it never goes to analytics.
Free account. Connect Garmin in about 30 seconds, and your last 30 days are waiting when you get back.
Works with Garmin devices that record activities to Garmin Connect™. Garmin and Garmin Connect are trademarks of Garmin Ltd. or its subsidiaries.
Week of Jul 20
4h 12m
Running1h 25m
Cycling1h 30m
Swimming32m
Strength45m
Week of Jul 27
4h 12m
Running1h 25m
Cycling1h 30m
Swimming32m
Strength45m
Week of Aug 3
4h 11m
Running1h 25m
Cycling1h 30m
Swimming31m
Strength45m
Week of Aug 10
2h 42m
Running1h 25m
Swimming32m
Strength45m
Week of Aug 17
5h 39m
Running2h 12m
Cycling2h 10m
Swimming32m
Strength45m
Week of Aug 24
6h 31m
Running1h 52m
Cycling1h 30m
Swimming24m
Strength45m
Walk / Hike2h 00m
Week of Aug 31
5h 39m
Running2h 12m
Cycling2h 10m
Swimming32m
Strength45m
Week of Sep 7
2h 34m
Running1h 25m
Swimming24m
Strength45m
Week of Sep 14
5h 39m
Running2h 12m
Cycling2h 10m
Swimming31m
Strength45m
Week of Sep 21
5h 31m
Running2h 12m
Cycling2h 10m
Swimming23m
Strength45m
Week of Sep 28
5h 39m
Running2h 12m
Cycling2h 10m
Swimming32m
Strength45m
Week of Oct 5
1h 24m
Running1h 00m
Swimming24m
| Race | Predicted | Combines |
|---|---|---|
| 5 km | 23:03range 20:34–25:51 | Best efforts 63% · Threshold pace 37% |
| 10 km | 47:24range 42:17–53:35 | Best efforts 52% · Threshold pace 48% |
| Half marathon | 1:43:02range 1:36:51–1:49:37 | Best efforts 25% · Threshold pace 75% |
| Marathon | 3:31:52range 3:19:09–3:55:26 | Best efforts 25% · Threshold pace 40% · Training volume 36% |
Your threshold pace and your best efforts disagree by 25 % — race a 5 km (or run a hard 3 km time trial) to sharpen this.
Up to four methods combined: your best efforts (Riegel and Daniels' VDOT), critical speed, your threshold pace as a one-hour race, and for the marathon your training volume (Tanda). Trail runs, big climbs, long stops and easy efforts count for little.
Load
19
Garmin1:00:0010.7 km5:35/km146 bpm↗ 64 m
Load
59
Garmin1:30:0045.0 km30.0 km/h140 bpm↗ 234 m
Load
109
Garmin45:00118 bpm
Load
36
Garmin52:2910.7 km4:55/km160 bpm↗ 143 m
Load
79
Garmin1:00:0023.7 km145 bpm↗ 94 m
Load
64