How much, how and with what load.
All your sports count. Each card is the app’s own, shown with a sample runner.
Distance, time and climbing per week, and whether it’s in line with the previous ones: the first check against doing too much or too little.
How much of your time goes into each heart rate zone. Mostly easy and a little hard is polarised training, the way people improve.
What each week works on: aerobic base, threshold, VO₂ or anaerobic. To see whether the block does what you want.
Your fitness (CTL), fatigue (ATL) and the gap between them: whether you’re ready to push, just right or piling up tiredness.
Your threshold and VO₂max, with no lab.
They come from your workouts with heart rate and pace, and update every week. Every figure says where it comes from.
Estimated from your workouts, with how it moves. When it rises, your aerobic engine is growing.
Your threshold pace and heart rate, measured on your steady stretches near it. Your zones and paces come from them.
The pace for each kind of session, from recovery to short repeats, worked out from your threshold (as Jack Daniels does).
How much your heart rate climbs at a steady pace on long runs. Less drift means a better aerobic base.
Metres per heartbeat at easy pace: if you go faster for the same heart rate, your economy is improving.
Your best pace for every duration, from seconds to hours: where you’re strong and where you can improve.
Your times, from today’s fitness.
What today’s fitness gives you over 5K, 10K, half and marathon, with its range, and how it changes over the weeks.
- 5K, 10K, half and marathon, with a range.
- How they change week by week with your training.
- Compared with your real races.