Training — Trips

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W/kg

vDOT

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KAGASPA 100K -- days

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IRONMAN Nice -- days

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This Week

base

--Planned

--Completed

--Missed

--Hours

--Compliance

--Streak

Your Plan

--h planned

🏊

Swim

--/2 sessions

🚴

Bike

--/3 sessions

🏃

Run

--/4 sessions

Training Consistency

Manage & Log

Log Workout

Sync

Garmin

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Calendar

Garmin CSV

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FIT Files

Drop .fit or .zip (bulk export)

Completed

Critical Swim Speed --

Pace Progression

Efficiency (Pace vs Heart Rate)

Weekly Volume

Long Swim Readiness

Critical Swim Speed (12-week)

W / kg — Cycling Fitness -- FTP · HR zones · climbing readiness

IRONMAN Nice — Your Projected Bike Split

HR Zone Distribution

Weekly Volume

Weekly Climbing

FTP Trend

Cardiac Drift

Training Effect

Effort by Ride Length

Gradient Performance

Speed vs Elevation

HR on Climbs

Power & Speed Over Time

Power vs Heart Rate

Longest Ride Progression

Weekly Training Stress

Power Progression

vDOT — IRONMAN Marathon Prep --

Road Pace Progression

vDOT Trend

Daniels running fitness index — 12-week rolling

Long Run Progression

Longest road run each week — building toward 20mi

Aerobic Efficiency (Pace vs HR)

Road Run Distances

Cadence Over Time

Climb Rate -- ft/hr

Vert Accumulation vs Race Target

Climb Rate Progression

Long Trail Run Progression

Pace vs Gradient

Weekly Trail Volume & Milestones

KAGASPA 100K --:-- Target: --:--

IRONMAN Nice --:-- Target: --:--

KAGASPA 100K — Projected Finish

IRONMAN Nice — Projected Finish

Gap to Target

Biggest Needle Movers

Weight Sensitivity

Key Milestones

The Aerobic Engine

Pace at fixed heart rate — the purest signal of fitness. Faster at the same HR = fitter. Period.

Dose → Response

Training load vs performance 3 weeks later. When they track together, your body is adapting.

Your Body's Transfer Function

How training effort translates to performance improvement — computed from your actual data.

Response Delay — at what lag does training pay off?

Cumulative training hours → fitness progression

Efficiency by Sport

Output per heartbeat — the ratio that defines cardiovascular fitness in each discipline.

Run — GAP speed per heartbeat

Bike — watts per heartbeat

Swim — yards/min per heartbeat

Training Load

How much you're doing, and how hard.

Acute vs Chronic Load — 0.8-1.3 sweet spot

Consistency

Every day since you started. Gaps are loud.

Sessions vs Targets (Run 4x · Bike 3x · Swim 2x)

Heart Rate vs Pace

Per-second data from every run. Red = old, green = recent.

Durability

How well you hold pace and efficiency as the workout goes on.

Cardiac Drift — less drift = stronger base (up = better)

Fatigue Resistance — less efficiency drop = more durable (up = better)

Power Profile

Best power at every duration — current vs 3 months ago.

Running Economy

The biomechanics behind your pace.

Ground Contact (ms)

Vertical Oscillation (mm)

Stride Length (m)

Zone Distribution

Polarized training = Z1-2 + Z4-5

Diminishing Returns

Where does more volume stop helping?

Fitness Arcs

Monthly progression in each discipline.

Aerobic Efficiency

Seconds per heartbeat per mile — lower = fitter

Trajectory

Swim

Distance per session

HR trend

Bike

Speed over time

Speed vs gradient

Distance progression

HR trend

Run

Distance progression

Cadence over time

Your Plan

Attention Required

Needs Review

What Changed

Training Consistency

Manage & Log

Log Workout

Sync

Completed

Pace Progression

Efficiency (Pace vs Heart Rate)

Weekly Volume

Long Swim Readiness

Critical Swim Speed (12-week)

IRONMAN Nice — Your Projected Bike Split

HR Zone Distribution

Weekly Volume

Weekly Climbing

FTP Trend

Cardiac Drift

Training Effect

Effort by Ride Length

Gradient Performance

Speed vs Elevation

HR on Climbs

Power & Speed Over Time

Power vs Heart Rate

Longest Ride Progression

Weekly Training Stress

Power Progression

Road Pace Progression

vDOT Trend

Long Run Progression

Aerobic Efficiency (Pace vs HR)

Road Run Distances

Cadence Over Time

Vert Accumulation vs Race Target

Climb Rate Progression

Long Trail Run Progression

Pace vs Gradient

Weekly Trail Volume & Milestones

KAGASPA 100K — Projected Finish

IRONMAN Nice — Projected Finish

Gap to Target

Biggest Needle Movers

Weight Sensitivity

Key Milestones

The Aerobic Engine

Dose → Response

Your Body's Transfer Function

Efficiency by Sport

Training Load

Consistency

Advanced

Heart Rate vs Pace

Durability

Power Profile

Running Economy

Zone Distribution

Diminishing Returns

Fitness Arcs

Deep Dive

Aerobic Efficiency

Trajectory

Swim

Bike

Run

Welcome

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