Jac Performance

Executive decision — 21 Jun

Auto-built from latest Garmin import: 21 Jun · 12:00 UTC. Refresh the dashboard after a Garmin pull and this card recalculates.

CallProtect the rest of the dayRest of today

Readiness40Fatigued · High fatigue

HRV / RHR53 ms / 53 bpmrecovery gate

7d load34924.4 km · Z4+Z5 133 min

Do	Protect the rest of the day You already placed meaningful load into today. No second hard session. Recovery, carbs, hydration, mobility. If you move again, keep it to a short walk or very easy spin with relaxed breathing only. Recovery bias stays high because your readiness state was already not great this morning.
Caps	Keep HR < 130 bpm (Z1), no vertical targets
Avoid	Afternoon: keep everything recovery-only and avoid any second quality stimulus.
Why	Readiness low / HRV suppressed and load elevated. Coaching risk: Red. Subjective status: Pending. Session imported; subjective feedback still missing, so the recommendation stays conservative.
Goal effect	Mixed to neutral. Today added some load, so the long-term value now depends on keeping the rest of the day easy and not turning this into extra hidden fatigue.

Original morning recommendation

Recovery-first morning

If you run: 30–45 min flat aerobic flush, HR <130 bpm, nasal or very relaxed nose+mouth breathing, fully conversational. No hills, no strides, no quality. If HR rises too easily or legs feel dead after 10–15 min, stop and walk instead.

Weekly Load

Period: last 7 days, all run/trail/HIIT sessions combined.

Trend vs previous 7d: load +27, km +5.2, D+ +232 m, Z4-Z5 +33 min.

Metric	Current	Prior	Change
Training load	349	321	+27
Time in zones	202 min	135 min	+67 min
Volume	24.4 km	19.1 km	+5.2 km
Elevation D+	913 m	681 m	+232 m
Sessions	3	4	-1
Z4+Z5	133 min	99 min	+33 min

Road performance

Period: latest road run only.

Trend vs previous road run: pace@HR -0.48 min/km, cadence +7 spm, efficiency +7.128.

Metric	Current	Prior	Change
Pace @ HR	7.94 min/km	8.42 min/km	-0.48 min/km
Cadence	80 spm	73 spm	+7 spm
Efficiency idx	100.7	93.5	+7.1

Trail performance

Period: latest trail-running session only.

Trend vs previous trail run: vertical +56 m/h, gain +160 m, HR drift +21.1%.

Metric	Current	Prior	Change
Vertical speed	794 m/h	738 m/h	+56 m/h
Elevation gain	798 m	638 m	+160 m
HR drift	2.0 %	-19.2 %	+21.1 %

Recovery

Period: current 7-day average versus previous 7-day average.

Trend vs previous 7d: HRV +3.9% and resting HR +0.0% against your recent baseline.

Metric	Current	Prior	Change
Readiness avg	65	40	+25
HRV avg	51 ms	50 ms	+1 ms
Resting HR avg	53 bpm	53 bpm	+0 bpm
Sleep avg	6.1 h	7.0 h	-1.0 h

What changed this week?

Improved

Mountain specificity up: D+ +232 m vs previous 7d.
Uphill output improved: vertical speed +56 m/h vs previous trail.
Recovery trend supports training progression: HRV not down and resting HR not up.

Watch

Hard minutes jumped +33 min; protect recovery before adding intensity.

Next best lever: Progress OCR specificity: vest uphill or controlled trail durability, while maintaining one road threshold touch.

OCR Trifecta scorecard

Overall OCR readiness: 76/100 Built for 17 Oct Trifecta. Lower-confidence items are labelled as proxy instead of guessed.

Limiter	Score	Current evidence	Next lever
Beast durability	74/100	Longest 42d 3.5 h · 14d D+ 1436 m	Extend long mountain durability without collapsing recovery.
Uphill strength endurance	81/100	Best vert 866 m/h · 14d D+ 1436 m	Vest treadmill + sustained climbs; progress only when HR cost drops.
Technical downhill efficiency	78/100	HR drift 2.0% · pace fade 5.0%	Needs specific downhill reps + foot-clearance drills; Garmin score is proxy.
Obstacle-to-run transition	71/100	HIIT quality – · Z4+Z5 133 min	Proxy only until carries/grip/obstacle combos are logged directly.

Long-term OCR focus

Current 17 Oct Trifecta limiter: not general engine speed. The June weekend points to long-course mountain OCR efficiency, especially Beast durability.

Why: Sprint/Super global results were strong, but Beast dropped relatively. Garmin also showed slow technical/descending sections where HR/power were low, so the limiter was not pure cardio.

Priority	What to improve	Specific prescription	Success signal
1	Uphill muscular endurance	Vest treadmill power-hike 1×/week: start 30–40 min @ 10–12%, 5.0–6.0 km/h, 9 kg, no rails. Progress toward 12–15% and 5×5 min @ 15%.	Same incline/speed at lower HR, less quad burn, smoother hiking cadence.
2	Technical downhill coordination under fatigue	Unweighted technical downhill reps 1×/week when recovered: 6–10×60–90 sec smooth-fast, walk/jog back up. Later do them after an uphill block.	Fewer toe catches, lighter contacts, less braking, confidence on rocks.
3	Foot clearance when tired	2×/week 8–10 min: fast feet, low hurdles/cones, lateral hops, single-leg pogo, quick step-ups, then 4–6×20 sec trail strides.	“Quiet feet”: tap-tap-tap, short steps under hips, no heavy slapping.
4	Obstacle-to-run transitions	Every 10–14 days: carry/grip/step-up block → immediate runnable climb/flat 2–4 min → controlled descent.	Return to rhythm fast after obstacles without HR spike panic.
Maintain	Road threshold / speed	Keep 1 quality road stimulus most weeks once recovered. Do not make generic road speed the main OCR block.	Threshold stable while mountain/OCR economy improves.

Next 7 days — post-Spartan training

Refresh basis: Latest 7d check vs goals: 24.4 km, 913 m D+, load 349, Z4+Z5 133 min. 17 Oct Trifecta goal bias: prioritize Beast durability, uphill strength endurance, technical downhill coordination, and obstacle-to-run transitions while protecting road threshold. Current plan mode: recovery-first.

Recovery gate: latest readiness 40. Upgrade nothing unless sleep/HRV rebound, resting HR normalizes, and legs feel better after warm-up. If pain, heavy quads, or HR drift appears: replace the day with OFF/walk.

No weighted downhill. Vest is uphill treadmill/hiking only.
No hard road intervals next week; road speed returns after recovery is visible.
Technical downhill is precision work: quiet feet, eyes 2–3 steps ahead, short steps under hips.

Day	Focus	Session	Why
Mon 22 Jun	OFF / tissue reset	No training. 20–30 min walk only if it improves stiffness. 10 min mobility: ankles, calves, hips, T-spine.	Absorb Beast+Super+Sprint; readiness is the limiter.
Tue 23 Jun	Recovery circulation	30–40 min easy walk/spin OR complete OFF. HR <120–125. No running if stairs still feel bad.	Flush without adding load.
Wed 24 Jun	Easy re-entry + footwork	35–45 min flat easy jog only if legs are normal after 10 min. HR cap 130. Add 6–8 min low-impact footwork, no jumping if calves/quads sore.	Rebuild coordination before load.
Thu 25 Jun	Strength technique / coach-safe	If HIIT with coach: technique/upper/core emphasis, no max legs, no hard metcon. Otherwise 30 min mobility + light unilateral control.	Keep strength habit without burying recovery.
Fri 26 Jun	Vest treadmill intro	Only if readiness >40 and legs feel normal: 20–30 min @ 8–10%, 4.8–5.5 km/h, 9 kg, no rails, Z2/Z3. If recovered strongly, use 6×4 min @ 10–12%. If not: easy walk.	Introduce uphill durability safely.
Sat 27 Jun	Easy trail hike-run	60–75 min easy trail/hike-run, HR cap 135, no racing descents. Include 4×60 sec relaxed technical downhill only if coordination feels sharp.	Specificity without turning it into another race.
Sun 28 Jun	OFF or aerobic flush	OFF preferred. Optional 30–45 min very easy flat if you feel better after warming up than before.	Start the following block recovered.

Remaining week plan

Remaining calendar week only. Current 7d: 24.4 km, 913 m D+, load 349, Z4-Z5 133 min. Load balance priority: fill low-aerobic volume; avoid more threshold/high-aerobic this week.

Upgrade nothing this week: no tempo, no intervals, no hard climbs.
Sunday green light requires: no pain, normal legs after warm-up, HR stable under cap.
If HR drifts above cap at easy effort, cut Sunday to 45–60 min and walk home.

Day	Focus	Session	Why
Sun 21 Jun	Recovery only	No quality. Keep any extra movement short and conversational.	Avoid converting today's work into hidden fatigue.

Garmin pull status

Latest data date	2026-06-21	Status	Fresh
Last pull timestamp	21 Jun 2026 · 12:00 UTC

Threshold pace @140 · 21 Jun10:40 min/kmLast available benchmark

Est. HM–Trend –

Trail HM benchmark · 25 Apr4h 40mLatest 18–21 km trail benchmark

VO₂ max51.0↑ 1.4 · 7d vs prev 7d

Last HIIT quality100.0Trend –

DecisionMaintainRace: Hold – build a bit more threshold.

Goal Control Tower

One view of active goals, current gap, and the next lever that should move performance fastest.

Road HM3:40/km (~1h17)Need more threshold data.

–

Next lever: One clean threshold stimulus + enough easy volume

Trail 21KSub-2hLatest benchmark 4h 40m

Behind by 160.6 min

Next lever: Long-trail durability, climbing, low late-run drift

OCR Trifecta17 Oct · Beast + Super + Sprint7d D+ 1551 m · Z4+Z5 132.6 min

Build Beast durability + keep Super/Sprint speed

Next lever: Uphill strength endurance, technical downhill coordination, obstacle-to-run transitions

Body comp72.5 kg + 61 kg muscleReadiness 40.0 · VO₂ 51.0

Recovery consistency is the observable lever

Next lever: Sleep, readiness, consistency, nutrition discipline

Weekly load summary

7d	Current	Goal	Δ
KM	38.2	45.0	-6.8
D+	1551 m	1000 m	+551 m
HIIT	51	250	-199
Trail	523	200	+323
Total	574	450	+124
Z4+Z5	132.6 min	60.0 min	+72.6 min

Active goal progress

Goal	Target	Current	Status
Road HM	3:40/km (~1h17)	Need more threshold data.	–
Trail 21K	Sub-2h	Latest benchmark 4h 40m	Behind by 160.6 min
OCR Trifecta	17 Oct · Beast + Super + Sprint	7d D+ 1551 m · Z4+Z5 132.6 min	Build Beast durability + keep Super/Sprint speed
Body comp	72.5 kg + 61 kg muscle	Readiness 40.0 · VO₂ 51.0	Recovery consistency is the observable lever

Last 5 runs

Date	Distance	Pace	Avg HR	Session
2026-06-21	14.2 km	10:45 min/km	149.0 bpm	Barcelona Trail Running
2026-06-17	7.0 km	6:56 min/km	154.0 bpm	Barcelona - morning Run Workout
2026-06-15	3.2 km	7:08 min/km	139.0 bpm	Barcelona Running
2026-06-14	13.8 km	8:33 min/km	152.0 bpm	Barcelona Trail Running
2026-06-11	5.3 km	6:21 min/km	151.0 bpm	Barcelona Running

Zones (Time in zones 7D)

Current review: Current 7d mix is 132.6 min in Z4-Z5 with 50.4 easy min; vs the 60 min hard target that is +72.6 min, so intensity is enough.

How to read: This is your last 7 days only. Easy work should dominate; hard minutes should be deliberate, not accidental.

Recommendation: If Z4-Z5 is already high, recover. If it is low and readiness is good, add one quality session instead of leaking moderate junk load.

Threshold pace @140 + HR (6 weeks)

Current review: Current threshold benchmark is 10:40 min/km; compare it to prior blocks to judge whether the build is progressing.

How to read: Lower is better. This is your clean benchmark when you have valid threshold blocks around 140 bpm.

Recommendation: Improve it with one clean threshold session per week, more controlled aerobic volume, and flatter runnable terrain when you want comparable pace data.

Threshold trend0.31 min/km

Pace @ HR14010:40 min/km

HR @ 4:30/km–

Threshold progression · 180 days

Current review: Current threshold read is 10:40 min/km; worse by 0.31 min/km vs the prior 7d, so HM pace is not closing fast enough.

How to read: Lower is better: if this trends down, you are moving faster at the same threshold cost over the last 180 days.

Recommendation: If it stalls, add one threshold session per week, keep easy days easy, and arrive fresher to the key work.

Pace vs HR · sessions + median trend

Current review: Need more matched pace data to read HR efficiency cleanly.

How to read: The dots are individual sessions. The line is the median trend, which is the part to read. If the line drops, you are running faster for the same HR.

Recommendation: Improve this with more disciplined easy running, controlled threshold work, and better recovery between hard days.

VO₂ max · weekly bars · 90 days

Current review: Current best 20-minute session pace is 315:10 min/km; faster than recent weeks means the aerobic ceiling is moving in the right direction.

How to read: Each bar is one week over the last 90 days. Ignore tiny day-to-day noise and judge the weekly direction.

Recommendation: Move it with consistent volume and well-placed threshold/VO₂ work, not by piling on extra random intensity.

Best 20-min session pace: 315:10 min/km

Decision

Need more threshold focus

Pace fade5.0%

HR drift2.0%

Long run2h 32m

Long run curve

Current review: Current long-run read is 5.0% pace fade with 2.0% HR drift; lower than recent long runs is better and means you are closer to durable HM/trail execution.

How to read: Pace should stay stable while HR rises as little as possible across the run.

Recommendation: Improve it with better fueling, steadier early pacing, and long runs that build durability instead of turning into survival mode.

Durability trend

Current review: Latest long run lasted 2h 32m; if the 28d line is lower than the prior block, durability is improving, and if not, the base is still shallow.

How to read: Lower is better. The 28-day average matters more than any single run.

Recommendation: Improve it by building durable weeks, protecting easy days, and adding occasional long runs with controlled quality late.

Breakdown

Segment	Pace
First 30%	11:28 min/km
Last 30%	9:30 min/km
HR drift	2.0%

Decision

Extend aerobic base / fueling

Best 400m4:22 min/km

Best 1k4:43 min/km

Best 2k5:01 min/km

Threshold pace7:56 min/km

Efficiency100.65

Road quality68.7

Best rolling pace

Current review: Current top-end read: 400m 4:22 min/km, 1k 4:43 min/km, 2k 5:01 min/km; faster than prior sessions is useful only if threshold does not regress.

How to read: Lower is faster. Compare 400m, 1k, and 2k best rolling pace from your latest road run FIT data.

Recommendation: Improve it by lifting top-end speed without sacrificing threshold: short fast work for 400m, controlled threshold for 1k-2k.

Road quality trend

Current review: Current road quality is 68.7 with 3.9% pace fade and -0.7% HR drift; better than recent sessions means road speed is becoming durable.

How to read: Higher is better: it combines threshold pace, efficiency, pace fade, and HR drift from road runs.

Recommendation: If it stalls, improve threshold first, then tighten durability so pace fade and HR drift stop leaking quality.

Session breakdown

Metric	Value
Threshold pace	7:56 min/km
Efficiency	100.65
Pace fade	3.9%
HR drift	-0.7%

Decision

Build threshold + efficiency

Weekly km38.2 km

Weekly load51

ACWR2.00

HRV trend3.4

Resting HR trend-1.5

Load vs performance

Current review: Current weekly load is 51 with 38.2 km; better performance at similar load is good, worse performance means load is too expensive right now.

How to read: More load only matters if performance holds or improves with it.

Recommendation: If load rises and performance worsens, absorb first: recover, deload slightly, then push again.

HRV vs performance

Current review: HRV is better by 3.4 vs the prior 7d; that supports performance right now.

How to read: Look for your best quality to cluster with better HRV.

Recommendation: Place key sessions on better recovery days instead of forcing quality when the system is flat.

Load over time

Current review: ACWR is 2.00; near ~1.0 is cleaner, while a clear overshoot means load is outpacing support right now.

How to read: Watch short-term versus longer-term load. Spikes matter more than raw numbers alone.

Recommendation: Improve it by building load progressively and avoiding stacked hard days across running and HIIT.

Last 7 days

KM: 24.4 km
Z4+Z5: 132.6 min

Recovery indicators

HRV vs baseline: +1.4
Resting HR vs baseline: -1.2

Decision

Deload

Predicted HM3h 45m

Predicted 10K1h 46m

Predicted 5K53m 19s

Pace gap7.00 min/km

Threshold vs target

Current review: Current road-HM pace gap is 7.00 min/km; smaller than recent reads is better, and until it shrinks further the HM goal stays more aspirational than ready.

How to read: Lower is better: current pace needs to move toward target pace to make the goal realistic.

Recommendation: Close the gap with steady threshold development first; sharpen only once the basic pace gap is small enough.

Decision

Need more threshold

Overview

This page should answer: what is the goal, where are you now, what moves it most, what should you do next, and what is currently blocking it.

Weekly km24.4 kmTarget 45 km

Weekly D+913 mTarget 1000 m

Z4+Z5132.6 minTarget 60 min

Readiness 7d65Mixed

Sleep 7d6.1 hRecovery support

Sessions 7d3Consistency

Goal status overview

Goal	Target	Current	Status
Road HM	3:40/km (~1h17)	Threshold 7:56/km · est 2h47	RED · pace gap is still too large
Trail 21K	Sub-2h	Latest benchmark 4h40	YELLOW · viable, but needs more trail-specific support
OCR Trifecta	17 Oct · Beast + Super + Sprint	Best vert 890 m/h	YELLOW · still needs mountain support
Body comp	72.5 kg + 61 kg muscle	VO₂ 50.7 · sleep 6.1 h	RED · recovery support is weak

R/Y/G summary

Road HMRED · pace gap is still too largeThreshold-driven

Trail 21KYELLOW · viable, but needs more trail-specific supportDurability + vert

OCR TrifectaYELLOW · still needs mountain supportMountain hybrid

Body compRED · recovery support is weakNeeds direct inputs

What changed / next lever

Road HM: threshold is the lever. Trail 21K: long-trail durability + climbing. OCR Trifecta 17 Oct: Beast durability, uphill strength endurance, technical downhill coordination, and obstacle-to-run transitions. Body comp: recovery consistency until direct body data is wired.

Main blockers

Too many goals use mixed signals instead of goal-specific metrics.
Trail/race goals are limited mainly by vertical specificity and durability, not generic fitness alone.
Body-comp tracking is weak until direct weight/muscle data is integrated.

Road HM 21K @ 3:40/km (~1h17)

RED · pace gap is still too large

Threshold pace is still clearly behind the target and current support load is not enough to hide that gap.

Fast road-half-marathon goal. Main drivers: threshold pace, durable weekly volume, and the ability to hold pace with low drift.

Threshold pace7:56/kmMain driver

Est HM2h47Current estimate

Gap to target256 s/kmLower is better

Weekly km24.4 kmTarget 45 km

Z4+Z5132.6 minTarget 60 min

Readiness40Low

Threshold pace trend

Recommendation

Prioritize one clean threshold session per week, protect aerobic volume, and do not sharpen too early. This goal moves mainly when threshold pace drops while durability stays stable.

Current risks

Threshold pace is still too far from 3:40/km, so raw speed remains the main limiter.
Weekly run volume is below the nominal target, which limits pace durability.

Trail 21K sub-2h

YELLOW · viable, but needs more trail-specific support

The goal is viable, but it still needs more vertical support and durable trail-specific execution.

Long-trail performance goal. Main drivers: trail durability, vertical support, and low late-run drift.

Latest 18K+ benchmark4h40Main benchmark

Gap to sub-2h160.6 minLower is better

Longest recent trail14.2 km / 798 m+Last 42d

Vert 14d1436 m+Recent climbing

Latest vert speed794 m/hUphill engine

Latest decoupling2.0%Lower is better

Trail climbing trend

Recommendation

Keep one long trail every 7–10 days, one uphill threshold stimulus, and one controlled aerobic support run. For this goal, vertical tolerance and low late-run drift matter more than cosmetic pace on easy runs.

Current risks

The current long-trail benchmark is still well behind sub-2h demand.

OCR / Spartan Trifecta — 17 Oct

YELLOW · still needs mountain support

You have some mountain support, but not enough yet to say Trifecta mountain performance is fully backed.

Hybrid mountain-performance goal for 17 Oct: Beast + Super + Sprint. Main drivers: long-course Beast durability, climbing engine, fatigue resistance, technical downhill coordination, obstacle-to-run transitions, and maintaining Super/Sprint speed.

Target race17 OctSpartan Trifecta

Target profileBeast + Super + SprintFull weekend OCR demand

A-targetImprove BeastMain relative limiter from June

B-targetHold Super/Sprint strengthKeep short-course edge

C-goalNo late collapseDurable across all 3 races

Best vert speed890 m/hMountain engine

Vert 14d1436 m+Specific support

Trail consistency99Total trail runs

Z4+Z5132.6 minHIIT support

Latest decoupling2.0%Fatigue resistance

Mountain engine trend

Recommendation

Treat 17 Oct as the next A-race Trifecta block: build Beast durability first, keep Super/Sprint speed second, and use HIIT to support obstacle power without stealing recovery from mountain endurance. The main upgrades are uphill strength endurance, technical downhill coordination under fatigue, and obstacle-to-run transitions.

Current risks

June results showed the Beast is the relative limiter, so the danger is overtraining short speed while underbuilding long mountain OCR durability.
Vertical speed is still below the level you want for strong OCR mountain performance.
Average readiness is not high enough to stack aggressive hybrid load cleanly.

Body comp: +muscle / -weight

RED · recovery support is weak

Recovery support is too weak right now, which makes body-composition progress harder to sustain.

Long-horizon goal. Current dashboard support is indirect until direct body metrics are wired in.

VO₂ max50.7Indirect fitness support

Sleep 7d6.1 hRecovery base

Readiness 7d65Mixed

Sessions 7d3Consistency

Direct weight dataMissingNot in Garmin feed

Direct muscle dataMissingNot in Garmin feed

Recovery support trend

Recommendation

Use this goal section mainly for recovery and consistency support until direct weight/body-composition inputs are wired in. Right now the best levers visible here are sleep, readiness, and keeping training frequency high enough without overshooting fatigue.

Current risks

Direct body-weight and muscle-mass data are not yet wired into the dashboard, so this goal is only partially observable right now.
Sleep is below an ideal level for body-composition progress and recovery support.

Purpose: durable official race results + Garmin race load, so progress can be compared across future events.

How to read: rank % is rank divided by field size; lower is better. Global ranks compare against all waves/categories when available.

Best global resultSprint · 36/291 · 12.4%lower % is better

Best age-group resultSprint · 9/42 · 21.4%category placement

Trifecta7:32:50overall 45/145 · 31.0%

Weekend Garmin load779+2541 m climbing

Result percentile

Race load

Official race-site positions

Race	Time	Global overall	Global male	Race overall	Race male	Age group
Beast Age Group · M40-44	4:20:03 Full Course	195/550 · 35.5%	173/479 · 36.1%	110/182 · 60.4%	95/147 · 64.6%	18/28 · 64.3%
Sprint inferred Open · M40-44	1:24:23 Full Course / inferred from Garmin time	36/291 · 12.4%	36/218 · 16.5%	36/291 · 12.4%	36/218 · 16.5%	9/42 · 21.4%
Super Age Group · M40-44	1:48:24 Full Course	177/1019 · 17.4%	157/784 · 20.0%	103/205 · 50.2%	93/168 · 55.4%	19/30 · 63.3%

Note: Global = merged across Elite + Age Group + Open where available. Sprint is inferred from Garmin time until the official row attaches to your name.

Series / Trifecta

Series	Time	Overall	Male	Age group	Garmin volume	Load
Trifecta inferred 2026 Encamp-Andorra Spartan Weekend	7:32:50 Garmin 7:33:00	45/145 · 31.0%	42/128 · 32.8%	7/28 · 25.0%	43.49 km +2541 m	778.9 4612 kcal

Garmin race load

Race	Distance	Time	Elevation	HR avg/max	Load	Aerobic TE	Z4+Z5
Beast trail_running · 23151238982	24.95 km	4:20:08 moving 4:05:30	+1408 m -1369 m	152 / 188	336.4	5.0 Overreaching / lactate threshold	2:58:25 68.6%
Sprint obstacle_run · 23163615072	7.48 km	1:24:24 moving 1:18:24	+533 m -502 m	152 / 186	203.6	4.0 Lactate threshold	58:35 69.4%
Super trail_running · 23163611935	11.05 km	1:48:29 moving 1:37:07	+600 m -547 m	150 / 197	238.9	4.1 VO2 max	1:09:59 64.7%

Purpose: one OCR command center for the 17 Oct Spartan Trifecta: Beast durability, uphill strength endurance, technical downhill efficiency, obstacle-to-run transitions, and recovery gates.

Today’s gate: Fatigued — Readiness low / HRV suppressed and load elevated. This decides whether OCR work should progress, hold, or recover.

OCR Trifecta readiness

Overall OCR readiness: 76/100 Built for 17 Oct Trifecta. Lower-confidence items are labelled as proxy instead of guessed.

Limiter	Score	Current evidence	Next lever
Beast durability	74/100	Longest 42d 3.5 h · 14d D+ 1436 m	Extend long mountain durability without collapsing recovery.
Uphill strength endurance	81/100	Best vert 866 m/h · 14d D+ 1436 m	Vest treadmill + sustained climbs; progress only when HR cost drops.
Technical downhill efficiency	78/100	HR drift 2.0% · pace fade 5.0%	Needs specific downhill reps + foot-clearance drills; Garmin score is proxy.
Obstacle-to-run transition	71/100	HIIT quality – · Z4+Z5 133 min	Proxy only until carries/grip/obstacle combos are logged directly.

What changed this week?

Improved

Mountain specificity up: D+ +232 m vs previous 7d.
Uphill output improved: vertical speed +56 m/h vs previous trail.
Recovery trend supports training progression: HRV not down and resting HR not up.

Watch

Hard minutes jumped +33 min; protect recovery before adding intensity.

Next best lever: Progress OCR specificity: vest uphill or controlled trail durability, while maintaining one road threshold touch.

Long-term OCR focus

Current 17 Oct Trifecta limiter: not general engine speed. The June weekend points to long-course mountain OCR efficiency, especially Beast durability.

Why: Sprint/Super global results were strong, but Beast dropped relatively. Garmin also showed slow technical/descending sections where HR/power were low, so the limiter was not pure cardio.

Priority	What to improve	Specific prescription	Success signal
1	Uphill muscular endurance	Vest treadmill power-hike 1×/week: start 30–40 min @ 10–12%, 5.0–6.0 km/h, 9 kg, no rails. Progress toward 12–15% and 5×5 min @ 15%.	Same incline/speed at lower HR, less quad burn, smoother hiking cadence.
2	Technical downhill coordination under fatigue	Unweighted technical downhill reps 1×/week when recovered: 6–10×60–90 sec smooth-fast, walk/jog back up. Later do them after an uphill block.	Fewer toe catches, lighter contacts, less braking, confidence on rocks.
3	Foot clearance when tired	2×/week 8–10 min: fast feet, low hurdles/cones, lateral hops, single-leg pogo, quick step-ups, then 4–6×20 sec trail strides.	“Quiet feet”: tap-tap-tap, short steps under hips, no heavy slapping.
4	Obstacle-to-run transitions	Every 10–14 days: carry/grip/step-up block → immediate runnable climb/flat 2–4 min → controlled descent.	Return to rhythm fast after obstacles without HR spike panic.
Maintain	Road threshold / speed	Keep 1 quality road stimulus most weeks once recovered. Do not make generic road speed the main OCR block.	Threshold stable while mountain/OCR economy improves.

Next 7 days — OCR plan

No weighted downhill. Vest is uphill treadmill/hiking only.
No hard road intervals next week; road speed returns after recovery is visible.
Technical downhill is precision work: quiet feet, eyes 2–3 steps ahead, short steps under hips.

Day	Focus	Session	Why
Mon 22 Jun	OFF / tissue reset	No training. 20–30 min walk only if it improves stiffness. 10 min mobility: ankles, calves, hips, T-spine.	Absorb Beast+Super+Sprint; readiness is the limiter.
Tue 23 Jun	Recovery circulation	30–40 min easy walk/spin OR complete OFF. HR <120–125. No running if stairs still feel bad.	Flush without adding load.
Wed 24 Jun	Easy re-entry + footwork	35–45 min flat easy jog only if legs are normal after 10 min. HR cap 130. Add 6–8 min low-impact footwork, no jumping if calves/quads sore.	Rebuild coordination before load.
Thu 25 Jun	Strength technique / coach-safe	If HIIT with coach: technique/upper/core emphasis, no max legs, no hard metcon. Otherwise 30 min mobility + light unilateral control.	Keep strength habit without burying recovery.
Fri 26 Jun	Vest treadmill intro	Only if readiness >40 and legs feel normal: 20–30 min @ 8–10%, 4.8–5.5 km/h, 9 kg, no rails, Z2/Z3. If recovered strongly, use 6×4 min @ 10–12%. If not: easy walk.	Introduce uphill durability safely.
Sat 27 Jun	Easy trail hike-run	60–75 min easy trail/hike-run, HR cap 135, no racing descents. Include 4×60 sec relaxed technical downhill only if coordination feels sharp.	Specificity without turning it into another race.
Sun 28 Jun	OFF or aerobic flush	OFF preferred. Optional 30–45 min very easy flat if you feel better after warming up than before.	Start the following block recovered.

Official OCR results + Garmin race load

Purpose: durable official race results + Garmin race load, so progress can be compared across future events.

How to read: rank % is rank divided by field size; lower is better. Global ranks compare against all waves/categories when available.

Best global resultSprint · 36/291 · 12.4%lower % is better

Best age-group resultSprint · 9/42 · 21.4%category placement

Trifecta7:32:50overall 45/145 · 31.0%

Weekend Garmin load779+2541 m climbing

Result percentile

Race load

Official race-site positions

Race	Time	Global overall	Global male	Race overall	Race male	Age group
Beast Age Group · M40-44	4:20:03 Full Course	195/550 · 35.5%	173/479 · 36.1%	110/182 · 60.4%	95/147 · 64.6%	18/28 · 64.3%
Sprint inferred Open · M40-44	1:24:23 Full Course / inferred from Garmin time	36/291 · 12.4%	36/218 · 16.5%	36/291 · 12.4%	36/218 · 16.5%	9/42 · 21.4%
Super Age Group · M40-44	1:48:24 Full Course	177/1019 · 17.4%	157/784 · 20.0%	103/205 · 50.2%	93/168 · 55.4%	19/30 · 63.3%

Note: Global = merged across Elite + Age Group + Open where available. Sprint is inferred from Garmin time until the official row attaches to your name.

Series / Trifecta

Series	Time	Overall	Male	Age group	Garmin volume	Load
Trifecta inferred 2026 Encamp-Andorra Spartan Weekend	7:32:50 Garmin 7:33:00	45/145 · 31.0%	42/128 · 32.8%	7/28 · 25.0%	43.49 km +2541 m	778.9 4612 kcal

Garmin race load

Race	Distance	Time	Elevation	HR avg/max	Load	Aerobic TE	Z4+Z5
Beast trail_running · 23151238982	24.95 km	4:20:08 moving 4:05:30	+1408 m -1369 m	152 / 188	336.4	5.0 Overreaching / lactate threshold	2:58:25 68.6%
Sprint obstacle_run · 23163615072	7.48 km	1:24:24 moving 1:18:24	+533 m -502 m	152 / 186	203.6	4.0 Lactate threshold	58:35 69.4%
Super trail_running · 23163611935	11.05 km	1:48:29 moving 1:37:07	+600 m -547 m	150 / 197	238.9	4.1 VO2 max	1:09:59 64.7%

Runs

Road HM lens

Track whether threshold pace and easy HR efficiency are moving toward 3:40/km.
Use recent road runs to confirm speed is maintained while OCR volume increases.

HM prediction2h 47m↑ 22m 31s · 7d vs prev 7d

Pace gapBehind by 256 s/km↓ -1.07 min/km · 7d vs prev 7d

Threshold vs target7:56/km vs 3:40/km↑ +1.07 min/km · 7d vs prev 7d

Long-run durability73↑ +22.3 · 7d vs prev 7d

CoachingSee Performance coachNext-session advice lives in Performance coach so recommendations stay consistent with imported data and your feedback.

HR vs pace

Current review: Latest run is 6:56/km at 154.0 bpm; better than your usual pattern means same HR/faster pace, which supports HM progress right now.

How to read: Same HR with faster pace, or same pace with lower HR, is the positive pattern.

Tip: Improve aerobic efficiency: same pace with lower HR, or faster pace at same HR.

Cadence trend

Current review: Latest cadence is 80 spm; better only if pace/efficiency held, so treat it as supportive not a goal.

How to read: Read cadence alongside pace and efficiency, not as a standalone target.

Tip: Cadence is low — nudge turnover slightly toward ~170-178 spm without forcing it.

Pace trend

Current review: Latest road-run pace is 6:56/km; vs target the gap is behind by 256 s/km, so HM speed is not there yet right now.

How to read: This is the simplest view of whether raw road speed is moving toward your HM target.

Tip: Pace trend is behind target — add threshold work and protect easy-day discipline.

Efficiency

Current review: Latest efficiency is 0.016; better than recent baseline means more speed for the same cost, which keeps road progress honest.

How to read: Higher means more output for the same physiological cost.

Tip: Efficiency is not moving enough — build more easy aerobic volume and steady threshold blocks.

Recent runs

Date	Session	Distance	Time	Pace	Avg HR	Cadence
2026-06-17	Barcelona - morning Run Workout	7.0 km	48m 38s	6:56/km	154.0 bpm	80 spm
2026-06-15	Barcelona Running	3.2 km	22m 51s	7:08/km	139.0 bpm	73 spm
2026-06-11	Barcelona Running	5.3 km	33m 52s	6:21/km	151.0 bpm	83 spm
2026-06-04	Barcelona Running	4.7 km	30m 01s	6:20/km	143.0 bpm	82 spm
2026-06-01	Sciacca Running	4.8 km	30m 03s	6:19/km	144.0 bpm	87 spm
2026-05-30	Barcelona Running	3.2 km	26m 52s	8:17/km	115.0 bpm	76 spm

Treadmill

Treadmill lens

Use treadmill sessions for controlled threshold execution and uphill vest power-hike progression.
Prioritize stable pacing before chasing faster average pace.

Vest treadmill progression

Purpose: uphill power-hike strength endurance for OCR/Beast durability. Not for running, not for downhill.
Current prescription: 9 kg · 10–12% · 5.0–6.0 km/h · 30–40 min · no rails.
Progression: Build toward 12–15%, 35–45 min, then 5×5 min @ 15% with no rails. Progress only when HR cost and leg fatigue are controlled.

No vest progression chart yet — log the first session to start the trend.

Date	Vest	Incline	Speed	Duration	Avg HR	Notes
No logged vest treadmill sessions yet. First target: 9 kg, 10–12%, 5.0–6.0 km/h, 30–40 min, no rails.

Green: improving / better than previous Red: worsening / worse than previous Amber: warning / needs attention Grey: neutral or insufficient data Blue: informational metric

Total distance5.76 km↑ 0.70 km better

Average pace5:15/km→ stable -0.65 s/km

First 5 km pace5:08/kmExact first 5.00 km↑ 6.16 s/km better

Pace stability / variance24.8 s/kmStable↑ 34.77 s/km better

Aerobic effortLow (1.1m Z2/3)Effort is neutral vs trend→ not auto-scored as better/worse

Anaerobic effortHigh (27.7m Z4/5)Effort is neutral vs trend→ target-dependent

Pace execution

Current review: Compare total pace with the first 5 km; a widening gap means pacing cost or late fade.

How to read: Lower lines are faster. First-5 km should be controlled, not a reckless early spike.

Tip: Use the first 5 km as the governor for threshold treadmill work.

Stability trend

Current review: Higher stability score and lower variance mean cleaner treadmill execution.

How to read: Variance is fastest-vs-slowest kilometre split; score penalizes erratic changes and late fade.

Tip: Progress by reducing variance before chasing faster average pace.

Session detail

Current review: Toggle sessions in the legend to inspect each run. Red points flag pace drops >30 sec/km slower than that session average.

How to read: X-axis is distance; Y-axis is pace. The blue band marks the first 5 km.

Tip: For the next session, aim for a flatter line through 60–80% of the run before accelerating.

Recent treadmill sessions

Date	Distance	Duration	Average pace	First 5 km pace	Pace variance	Pace stability score	Aerobic effort	Anaerobic effort	Stability tip
2026-05-23	5.76 km	30:15	5:15/km	5:08/km Exact first 5.00 km	24.8 s/km σ 9.1 s	76 Stable	Low (1.1m Z2/3)	High (27.7m Z4/5)	Good pacing. Next step: increase speed slightly in the final 1 km.
2026-05-20	5.06 km	26:39	5:16/km	5:15/km Exact first 5.00 km	59.6 s/km σ 19.6 s	51 Negative split	Low (3.8m Z2/3)	High (21.4m Z4/5)	Good progression. Keep this structure for threshold sessions.
2026-05-19	5.81 km	31:01	5:20/km	5:18/km Exact first 5.00 km	16.1 s/km σ 6.1 s	85 Stable	Low (0.8m Z2/3)	High (29.0m Z4/5)	Good pacing. Next step: increase speed slightly in the final 1 km.
2026-05-14	5.38 km	30:27	5:40/km	5:39/km Exact first 5.00 km	63.5 s/km σ 24.2 s	42 Variable	Low (0.2m Z2/3)	High (29.2m Z4/5)	Keep speed changes planned and smaller than 0.2–0.3 km/h.
2026-05-13	5.02 km	32:28	6:28/km	6:15/km Exact first 5.00 km	91.8 s/km σ 30.4 s	0 Erratic	Low (7.0m Z2/3)	High (22.7m Z4/5)	Use fixed treadmill speed blocks instead of manual speed changes.
2026-05-12	5.11 km	32:11	6:18/km	5:57/km Exact first 5.00 km	77.9 s/km σ 30.8 s	21 Erratic	Low (2.2m Z2/3)	High (27.5m Z4/5)	Use fixed treadmill speed blocks instead of manual speed changes.

Trail runs

Trail + OCR lens

Track long-trail durability, climbing speed, decoupling, and technical-terrain cost.
For 17 Oct Trifecta, Beast durability and downhill coordination matter more than cosmetic easy pace.

Route overview

Repeat routes

Last 180 days routes

Route	Sessions	Last run	Best pace	Pace trend	Avg dist	Avg gain	Avg HR
Barcelona Trail Running	28	2026-06-21	5:39/km	↑ 127 s/km	10.2 km	379 m	148 bpm
Encamp Trail Running	1	2026-06-07	9:49/km	–	11.1 km	600 m	150 bpm
Valencia Trail Running	3	2026-05-24	14:29/km	↑ 51 s/km	13.5 km	1060 m	148 bpm
Ribes de Freser Trail Running	1	2026-04-25	11:53/km	–	23.6 km	1865 m	154 bpm
Barcelona - mountain try outs	1	2026-04-16	6:32/km	–	9.8 km	194 m	149 bpm
Gómez - Base	1	2026-03-09	8:45/km	–	4.0 km	102 m	138 bpm
Barcelona - Base	4	2026-02-13	6:10/km	↑ 10 s/km	5.8 km	56 m	144 bpm
Trail Running	1	2026-01-19	11:17/km	–	2.0 km	1 m	107 bpm
Barcelona - Easy endurance run	1	2025-11-06	7:28/km	–	1.5 km	17 m	135 bpm
Barcelona - Tempo run	1	2025-11-04	6:33/km	–	4.6 km	30 m	140 bpm
Barcelona - series martes	2	2025-10-22	6:27/km	↑ 9 s/km	2.6 km	26 m	160 bpm
Santa Susanna Trail Running	1	2025-10-18	8:52/km	–	23.8 km	784 m	154 bpm

Last trail session

Distance14.15 km↓ 5.25 km · vs last 3 same-route runs

Elevation gain798 m↓ 48.33 m · vs last 3 same-route runs

Trail session score60↓ 9.16 · vs last 3 same-route runs

Durability score98↑ 2.10 · vs last 3 same-route runs

Climbing score99↑ 9.80 · vs last 3 same-route runs

Avg flat pace12:17/km↑ 2.89 min/km · vs last 3 same-route runs

Avg vert speed794 m/h↑ 78.40 m/h · vs last 3 same-route runs

Long-run durability

Current review: Latest durability is 98 and pace fade 5.0%; worse/flat vs the prior 7d, so long-run stability is still a limiter for the trail goal.

How to read: Pace should stay stable while HR rises as little as possible across the run.

Tip: To hit your trail 21K goal, build long runs with controlled fueling and aim to reduce late-run HR drift and pace fade.

Terrain pacing

Current review: Last session vs your surface averages shows which terrain was worse than normal; that is the split holding trail speed back right now.

How to read: Compare last-session flat, uphill, and downhill pace against your own trail-only averages for each surface.

Tip: Improve the weakest surface first: uphill with sustained climbs, downhill with relaxed technical turnover, flat with threshold segments on runnable trail.

Overall averages

Avg distance8.9 km↑ 1.55 km · 7d vs prev 7dGoal: 21.0 km

Avg gain315 m↑ 99.00 m · 7d vs prev 7dGoal: 1700 m

Avg flat pace8.34 min/kmTrend –Goal: ≤ 5:42/km

Avg vert speed444 m/h↓ 36.00 m/h · 7d vs prev 7dGoal: ≥ 1000 m/h

Avg decoupling-3.1%↑ 18.45% · 7d vs prev 7dGoal: ≤ 5%

Total runs99Trend –Goal dir: ↑ consistency

Last 5 trail runs

Date	Distance	Time	Pace	D+	Avg HR	Load
2026-06-21	14.2 km	2h 32m	10:45/km	798 m	149.0 bpm	189
2026-06-14	13.8 km	1h 57m	8:33/km	638 m	152.0 bpm	174
2026-06-07	11.1 km	1h 48m	9:49/km	600 m	150.0 bpm	239
2026-05-24	14.1 km	3h 28m	14:48/km	1099 m	150.0 bpm	230
2026-05-17	11.9 km	3h 09m	15:52/km	975 m	137.0 bpm	152

Progress over time

Trail performance

Current review: Pace-at-VTh2 is 10:40/km and vertical VTh2 1056 m/h; vs the prior 7d that is +1.67 min/km and -16 m/h, so you are not moving cleanly toward sub-2h trail pace.

How to read: Lower pace-at-VTh2 and higher vertical-speed-at-VTh2 are better: faster at the same threshold cost.

Tip: To improve this for your sub-2h trail 21K, prioritize threshold uphill work and runnable trail tempo blocks.

Contribution bars

Current review: Latest trail fitness is 60; if the weaker bars stay low vs recent sessions, they are the bottleneck right now.

How to read: This explains what built the synthetic session score: endurance, climbing, efficiency, fatigue resistance, and readiness.

Tip: Use it diagnostically only: push the weakest bar instead of chasing the total score.

Threshold progression

Current review: Threshold pace is 10:40/km; worse by 1.67 min/km vs the prior 7d, so threshold speed is not supporting the goal enough yet.

How to read: Watch pace-at-VTh2 trend down and vertical speed at VTh2 trend up over time.

Tip: If this stalls, add one quality threshold session per week and keep easy days truly easy.

Uphill efficiency

Current review: Latest uphill efficiency is 0.010; worse by 0.003 vs the prior 7d, so climbing economy is costing the trail goal right now.

How to read: Higher means more uphill speed per beat, so you are getting more output for the same cardiac cost.

Tip: Improve it with sustained uphill aerobic work, better freshness, and avoiding junk intensity between key sessions.

Decoupling

Current review: Latest decoupling is 2.0%; worse by 21.1% vs the prior 7d, so aerobic durability is still leaking right now.

How to read: Lower is better: if it rises, your heart rate drifts too much for the pace/output you hold.

Tip: Reduce it by improving aerobic base, fueling longer sessions properly, and pacing the first half more conservatively.

Pace fade

Current review: Latest pace fade is 5.0%; worse by 41.7% vs the prior 7d, so late-run speed is still falling away.

How to read: Lower is better: it shows how much your pace deteriorates from early to late in the run.

Tip: To improve it, build long-run durability and finish some long runs with controlled quality instead of just surviving them.

Climb fade

Current review: Latest climb fade is -5.4%; better by 12.7% vs the prior 7d, so uphill durability is improving.

How to read: Lower is better: it tracks how much your climbing output drops later in the session.

Tip: Improve it with long uphill repeats, strength-endurance for quads/glutes, and trail sessions with late climbing under fatigue.

Fatigue & load

Fatigue resistance

Current review: Latest durability score is 98; worse by 11.8 vs the prior 7d, so fatigue resistance is not absorbing well enough.

How to read: Higher is better: it summarizes how well you maintain output as fatigue accumulates.

Tip: Raise it by stacking durable weeks, not heroic days: consistent volume plus one specific long trail stimulus beats random smash sessions.

Load vs performance

Current review: Latest trail fitness is 60; worse by 6.2 vs the prior 7d, so current load is mostly buying fatigue.

How to read: This shows whether more weekly elevation/load is actually translating into better trail output.

Tip: If load rises but performance does not, stop adding volume and absorb the work before the next push.

Readiness intelligence

Readiness vs trail performance

Current review: Trail fitness is 60, -6.2 vs the prior 7d, so you are not gaining much from current load yet.

How to read: Look for your best trail outputs to cluster on higher-readiness days.

Tip: For your goal race build, place key threshold or climbing sessions on high-readiness days and use low-readiness days for easy aerobic volume.

Zone distribution

Last 7 days time in zones

Current review: Last 7d: 2394.3 easy min and 3768.9 hard min; that is too intensity-heavy for stable trail progress.

How to read: This is your last 7 days only. Look mainly at easy minutes (Z1-Z2) versus hard minutes (Z4-Z5).

Tip: High intensity load: 92.2 min in Z4-Z5. Good only if recovery is staying normal; otherwise you are probably overcooking the week.

HIIT performance

HIIT lens

HIIT should support obstacle power and threshold, not steal recovery from mountain endurance.
Watch quality, recovery drops, and Z4/Z5 minutes so hard work stays deliberate.

HIIT analysis

Good enough, but not elite

Useful session. It moved the needle, but it was not so strong that you should chase more intensity immediately.

Session read: quality 100.0, Z4-Z5 0.0 min, fatigue 0.0%, recovery 50.0%.

Trend: 7d trend: not enough data.

Coach call: Absorb it well, then return to threshold/endurance structure rather than turning the week into random hard work.

Last HIIT session

Session quality100.0

Time in Z4/Z50.0 min

Best intervalnan

Fatigue index0.0%

Recovery score50.0

Interval performance

Current review: Best interval is nan and session quality 100.0; if later reps stayed close, this was better than a fade-heavy session and supports quality right now.

How to read: Look for a stable bar profile instead of one big opening rep and then collapse.

Tip: If the later reps fall away fast, shorten the session or increase recovery instead of forcing junk quality.

Interval intensity

Current review: You spent 0.0 min in Z4-Z5; vs the 60 min weekly target that is -60.0 min from goal, so dose is still low if this is the weekly total.

How to read: Average HR shows control; peak HR shows how hard each rep topped out.

Tip: Enough Z4-Z5 is good, but don’t chase max HR for its own sake.

Recovery drops

Current review: Recovery score is 50.0%; vs a solid 65% mark that is -15.0 pts, so between-rep recovery is too limited to keep forcing reps.

How to read: Higher drops after each rep usually mean better recovery capacity and better session control.

Tip: If recovery drops are shrinking rep by rep, the set is getting too costly.

Progress over time

Session quality

Current review: Session quality is 100.0.

How to read: Higher is better, but only if fatigue stays controlled.

Tip: Use this as your top-line HIIT yield score, not as a target to force every week.

Time above VTh2

Current review: Use this to see whether you are actually accumulating hard minutes or just feeling tired.

How to read: More minutes above VTh2 means more true high-intensity exposure.

Tip: Increase this carefully; more is only good if recovery and quality still hold.

Efficiency trend

Current review: Use efficiency to judge output relative to cardiac cost.

How to read: Higher means you are getting more output for the same physiological strain.

Tip: If efficiency drops while load rises, absorb before pushing again.

Fatigue and load

Fatigue index

Current review: Lower is better: you want less drop-off from best rep to worst rep.

How to read: Lower values mean you are maintaining output better across the session.

Tip: If this climbs while quality stalls, your HIIT is getting expensive.

Load vs performance

Need load data.

Current review: Compare current dots with recent ones: if quality is better at similar load, you are absorbing well; if worse, load is overshooting right now.

How to read: More load should buy better quality only up to the point you can still absorb it.

Tip: If load is high but dots are drifting down, stop adding stress and recover.

Readiness intelligence

Readiness vs quality

Current review: Use this to see whether high-quality HIIT lines up with better readiness days.

How to read: Good sessions should usually appear when readiness is decent, not when it is suppressed.

Tip: Schedule key HIIT when readiness is supportive and move lower-value work to flat days.

HRV vs quality

Current review: Use HRV to see whether better autonomic recovery aligns with better HIIT quality.

How to read: Dots trending higher-right are the pattern you want.

Tip: If quality is only happening with suppressed HRV, your process is fragile.

Resting HR vs quality

Current review: Higher resting HR can be a recovery warning if quality is also falling.

How to read: The useful pattern is good quality with lower or stable resting HR.

Tip: If resting HR rises and quality falls together, back off before the next HIIT.

Zone distribution

Weekly zones

Current review: Last session put 0.0 min into Z4-Z5; vs the 60 min weekly target that is -60.0 min, so weekly intensity is not complete yet.

How to read: You want deliberate hard-zone exposure, not accidental medium-hard accumulation all week.

Tip: Keep hard-zone time purposeful so it complements, rather than sabotages, endurance work.

Sleep

Recovery gate

Sleep/readiness decide whether tomorrow can be intensity, aerobic support, or recovery.
Body-comp progress is not just calories: recovery consistency is the first visible lever here.

Last score

80.0vs avg +3.9

Last duration

6h 03mdebt vs 7.5h +0.92 h

Avg score (14d)76.1

Avg duration (14d)6.58 h

Consistency (σ)0.82 h

Sleep trend

Current review: Last night was 80.0 and 6.0 h; vs the prior 7d that is -4.4 score and -0.97 h, so recovery is still soft for quality work.

How to read: Watch whether sleep score and sleep hours trend upward together; good nights should cluster near higher score and stable duration.

Tip: For better sleep, lock bedtime/wake time first, then protect the last 60–90 minutes before bed from screens, food, and stress.

Duration history

Current review: 14d average is 6.58 h, below the 7.5 h target by 0.92 h; that keeps recovery underfilled right now.

How to read: This shows whether you are consistently getting enough sleep, not just one good night.

Tip: To improve this for recovery and performance, make 7.5–8.5 hours normal on most nights, especially before long runs and quality days.