Jac Performance

Threshold pace @140 · 19 Apr9:56 min/kmLast available benchmark

Est. HM–Trend –

Trail HM benchmark · 19 Apr3h 53mLatest 18–21 km trail benchmark

VO₂ max51.0↑ 0.5 · 7d vs prev 7d

Last HIIT quality100.0→ 0.0 · 7d vs prev 7d

DecisionMaintainRace: Hold – build a bit more threshold.

Weekly load summary

7d	Current	Goal	Δ
KM	47.3	45.0	+2.3
D+	1548 m	1000 m	+548 m
HIIT	107	250	-143
Trail	574	200	+374
Total	682	450	+232
Z4+Z5	165.0 min	60.0 min	+105.0 min

Last 5 runs

Date	Distance	Pace	Avg HR	Session
2026-04-19	25.9 km	9:02 min/km	146.0 bpm	Barcelona Trail Running
2026-04-16	9.8 km	6:32 min/km	149.0 bpm	Barcelona - mountain try outs
2026-04-14	6.5 km	6:55 min/km	136.0 bpm	Barcelona - mountain try outs
2026-04-12	5.1 km	6:09 min/km	147.0 bpm	Barcelona - Base
2026-04-04	1.8 km	7:01 min/km	139.0 bpm	Barcelona Running

Zones (Time in zones 7D)

Current review: Current 7d mix is 165.0 min in Z4-Z5 with 81.8 easy min; vs the 60 min hard target that is +105.0 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 9:56 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 trend1.18 min/km

Pace @ HR1409:56 min/km

HR @ 4:30/km–

Threshold progression · 180 days

Current review: Current threshold read is 9:56 min/km; worse by 1.18 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 339:15 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: 339:15 min/km

Decision

Need more threshold focus

Pace fade3.1%

HR drift7.2%

Long run3h 53m

Long run curve

Current review: Current long-run read is 3.1% pace fade with 7.2% 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 3h 53m; 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%	10:13 min/km
Last 30%	10:54 min/km
HR drift	7.2%

Decision

Extend aerobic base / fueling

Best 400m4:22 min/km

Best 1k5:09 min/km

Best 2k5:15 min/km

Threshold pace7:05 min/km

Efficiency100.10

Road quality80.7

Best rolling pace

Current review: Current top-end read: 400m 4:22 min/km, 1k 5:09 min/km, 2k 5:15 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 80.7 with -2.4% pace fade and -0.1% 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	7:05 min/km
Efficiency	100.10
Pace fade	-2.4%
HR drift	-0.1%

Decision

Sharpen speed

Weekly km47.3 km

Weekly load107

ACWR1.78

HRV trend-3.0

Resting HR trend2.1

Load vs performance

Current review: Current weekly load is 107 with 47.3 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 worse by 3.0 vs the prior 7d; that limits 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 1.78; 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: 35.7 km
Z4+Z5: 165.0 min

Recovery indicators

HRV vs baseline: -7.4
Resting HR vs baseline: +0.0

Decision

Deload

Predicted HM3h 29m

Predicted 10K1h 39m

Predicted 5K49m 38s

Pace gap6.26 min/km

Threshold vs target

Current review: Current road-HM pace gap is 6.26 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 km42.2 kmTarget 45 km

Weekly D+1477 mTarget 1000 m

Z4+Z5165.0 minTarget 60 min

Readiness 7d38Low

Sleep 7d6.4 hRecovery support

Sessions 7d2Consistency

Goal status overview

Goal	Target	Current	Status
Road HM	3:40/km (~1h17)	Threshold 7:05/km · est 2h29	YELLOW · progressing, but still not ready
Trail 21K	Sub-2h	Latest benchmark 3h53	YELLOW · viable, but needs more trail-specific support
Vall de Ribes	25 Apr · expected 3h30–3h35	Race 1900 m+ · recent vert 14d 1278 m+	YELLOW · race-specific window, execution matters most
OCR	~2h30 · 6 Jun	Best vert 890 m/h	YELLOW · still needs mountain support
Body comp	72.5 kg + 61 kg muscle	VO₂ 50.7 · sleep 6.4 h	RED · recovery support is weak

R/Y/G summary

Road HMYELLOW · progressing, but still not readyThreshold-driven

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

Vall de RibesYELLOW · race-specific window, execution matters mostShort-term race

OCRYELLOW · still needs mountain supportMountain hybrid

Body compRED · recovery support is weakNeeds direct inputs

What to do now

Road HM: threshold first. Trail 21K: long-trail durability + climbing. Vall de Ribes: race-specific sharpening. OCR: mountain repeatability. 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)

YELLOW · progressing, but still not ready

The road-HM goal is moving in the right direction, but the pace gap is still too meaningful to call it ready.

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

Threshold pace7:05/kmMain driver

Est HM2h29Current estimate

Gap to target205 s/kmLower is better

Weekly km42.2 kmTarget 45 km

Z4+Z5165.0 minTarget 60 min

Readiness51Low

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+ benchmark3h53Main benchmark

Gap to sub-2h113.5 minLower is better

Longest recent trail25.9 km / 1084 m+Last 42d

Vert 14d1278 m+Recent climbing

Latest vert speed708 m/hUphill engine

Latest decoupling7.2%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.
Late-run drift/decoupling is still too high, which threatens long-trail durability.

Vall de Ribes 22.8K

YELLOW · race-specific window, execution matters most

The race is still feasible, but the build is short enough that pacing, fueling, and terrain specificity will decide it.

Race-specific goal for 25 Apr. This is a short-term execution goal, not just a general fitness goal.

Race22.8 km / 1900 m+25 Apr

A-targetsub-3h30Very good day

Expected3h30–3h35Most realistic range

B-range3h35–3h45Still solid execution

Latest trail benchmark3h53Current reference

Longest recent trail25.9 km / 1084 m+Specific durability

Vert 14d1278 m+Specific climbing

Readiness51Low

Race-specific climbing trend

Recommendation

Treat this as a short race-specific block: one uphill/threshold stimulus, one meaningful long trail with fueling, then sharpen and taper. Race it around an expected 3h30–3h35 outcome, with early-climb restraint and early fueling as non-negotiables.

Current risks

Very short runway to race day, so there is limited time to build new trail-specific fitness.

OCR / Spartan 21K +1700m ~2h30

YELLOW · still needs mountain support

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

Hybrid mountain-performance goal for 6 June. Main drivers: climbing engine, fatigue resistance, mountain durability, and endurance-supporting intensity. This tab should tell us whether the current build is truly moving toward OCR mountain demand, not just generic fitness.

Target race6 JunOCR / Spartan goal

Target profile21K / 1700 m+Mountain OCR demand

A-target~2h30Strong execution / long-term objective

B-range2h40–2h50Solid realistic band for now

C-goalsub-3h00Finish strong, no collapse

Best vert speed890 m/hMountain engine

Vert 14d1278 m+Specific support

Trail consistency93Total trail runs

Z4+Z5165.0 minHIIT support

Latest decoupling7.2%Fatigue resistance

Mountain engine trend

Recommendation

Treat OCR as a medium-term mountain-power endurance goal, not as an immediate taper target. Right now the best path is to keep building climbing engine, repeatable uphill strength, and fatigue resistance while using HIIT only to support power, not to steal from endurance. Frame it as A ~2h30, B 2h40–2h50, C sub-3h00 until we calibrate it more tightly.

Current risks

OCR remains less calibrated than Vall de Ribes because we still lack a tighter event-specific benchmark for this June goal.
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 7d6.4 hRecovery base

Readiness 7d38Low

Sessions 7d2Consistency

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.

Runs

HM prediction2h 29m↓ 14m 24s · 7d vs prev 7d

Pace gapBehind by 205 s/km↑ +0.68 min/km · 7d vs prev 7d

Threshold vs target7:05/km vs 3:40/km↓ -0.68 min/km · 7d vs prev 7d

Long-run durability73↑ +6.7 · 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 6:55/km at 136.0 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 75 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 6:55/km; vs target the gap is behind by 205 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 0.019; 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	Distance	Time	Pace	Avg HR	Cadence
2026-04-14	6.5 km	44m 43s	6:55/km	136.0 bpm	75 spm
2026-04-12	5.1 km	31m 30s	6:09/km	147.0 bpm	77 spm
2026-04-04	1.8 km	12m 55s	7:01/km	139.0 bpm	78 spm
2026-04-01	7.3 km	46m 31s	6:25/km	150.0 bpm	76 spm
2026-03-29	3.5 km	50m 31s	14:17/km	99.0 bpm	50 spm
2026-03-26	6.2 km	40m 01s	6:29/km	155.0 bpm	80 spm

Trail runs

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	32	2026-04-19	5:39/km	↑ 58 s/km	10.7 km	383 m	146 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
Valencia Trail Running	2	2025-11-15	13:02/km	↑ 44 s/km	10.4 km	786 m	152 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	3	2025-10-22	6:19/km	↑ 17 s/km	3.4 km	28 m	151 bpm
Santa Susanna Trail Running	1	2025-10-18	8:52/km	–	23.8 km	784 m	154 bpm
Cartagena Trail Running	4	2025-10-01	7:42/km	↓ 11 s/km	11.3 km	424 m	152 bpm
Finlayvale Trail Running	1	2025-08-05	25:17/km	–	1.2 km	30 m	87 bpm

Last trail session

Distance25.87 km↑ 13.24 km · vs last 3 same-route runs

Elevation gain1084 m↑ 514.33 m · vs last 3 same-route runs

Trail session score72↑ 17.51 · vs last 3 same-route runs

Durability score82↓ 23.12 · vs last 3 same-route runs

Climbing score88↑ 31.80 · vs last 3 same-route runs

Avg flat pace9:22/km↓ 1.73 min/km · vs last 3 same-route runs

Avg vert speed708 m/h↑ 54.40 m/h · vs last 3 same-route runs

Long-run durability

Current review: Latest durability is 82 and pace fade 3.1%; 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 distance8.5 kmTrend –Goal: 21.0 km

Avg gain271 mTrend –Goal: 1700 m

Avg flat pace8.03 min/kmTrend –Goal: ≤ 5:42/km

Avg vert speed419 m/hTrend –Goal: ≥ 1000 m/h

Avg decoupling-3.1%Trend –Goal: ≤ 5%

Total runs93Trend –Goal dir: ↑ consistency

Last 5 trail runs

Date	Distance	Time	Pace	D+	Avg HR	Load
2026-04-19	25.9 km	3h 53m	9:02/km	1084 m	146.0 bpm	249
2026-04-16	9.8 km	1h 04m	6:32/km	194 m	149.0 bpm	138
2026-04-03	18.5 km	2h 26m	7:54/km	817 m	154.0 bpm	270
2026-03-29	0.6 km	9m 16s	14:50/km	45 m	125.0 bpm	11
2026-03-28	18.7 km	2h 40m	8:35/km	847 m	152.0 bpm	249

Progress over time

Trail performance

Current review: Pace-at-VTh2 is 9:56/km and vertical VTh2 897 m/h.

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 72; 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 9:56/km.

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.

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 7.2%.

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 3.1%.

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 7.9%.

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 82.

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 72.

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 72, 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: 2125.5 easy min and 3172.7 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: 165.0 min in Z4-Z5. Good only if recovery is staying normal; otherwise you are probably overcooking the week.

HIIT performance

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 0.7 min, fatigue 0.0%, recovery 40.0%.

Trend: 7d quality trend vs previous 7d: +0.0.

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/Z50.7 min

Best intervalnan

Fatigue index0.0%

Recovery score40.0

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 0.7 min in Z4-Z5; vs the 60 min weekly target that is -59.3 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 40.0%; vs a solid 65% mark that is -25.0 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; better by 0.0 vs the prior 7d, so HIIT yield is building.

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: Time above VTh2 is 1.5 min; worse by 10.1 min vs the prior 7d, so hard exposure is dropping back.

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: Efficiency is 1.00; better by 0.00 vs the prior 7d, so output per strain is improving.

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: Fatigue index is 0.0%; better by 0.0% vs the prior 7d, so repeatability is holding up.

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: Readiness is better by 42.3 vs the prior 7d; quality should follow that, so today supports key work.

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: HRV is better by 9.7 vs the prior 7d; that supports HIIT quality right now.

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: Resting HR is better by 1.3 bpm vs the prior 7d; that supports hard HIIT right now.

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 0.7 min into Z4-Z5; vs the 60 min weekly target that is -59.3 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

Last score

84.0vs avg +1.0

Last duration

6h 56mdebt vs 7.5h +0.72 h

Avg score (14d)83.0

Avg duration (14d)6.78 h

Consistency (σ)0.82 h

Sleep trend

Current review: Last night was 84.0 and 6.9 h; vs the prior 7d that is -0.8 score and -0.12 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 6.78 h, below the 7.5 h target by 0.72 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.

System fatigue

Elevated — Recovery/load markers are still strained, but not in a fully broken state.

Subjective response

Pending — No post-session subjective feedback logged yet.

Coaching risk

Red — High risk of turning today into hidden fatigue. Keep control tight.

TODAY DECISION — updated with last run + feedback

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.

Original recommendation

Recovery-first morning

Effect on long-term goal

No training effect yet today. The goal impact will update after the session lands and you give feedback.

Afternoon recommendation

No afternoon restriction yet beyond the morning plan. Decide after the main session or once more data lands.

Updated day recommendation

No training logged yet

Use the morning recommendation for now. If you train later, keep breathing calm early, build gradually, and only upgrade the day if the body feels clearly better than the overnight markers suggested.

Weekly Load

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

Trend vs previous 7d: load +199, km +24.1, D+ +1008 m, Z4-Z5 +137 min.

Training load	387	Time in zones	279 min
Volume	35.7 km	Elevation D+	1278 m
Sessions	2	Z4+Z5	165 min

Road performance

Period: latest road run only.

Trend vs previous road run: pace@HR +0.84 min/km, cadence -1 spm, efficiency +5.610.

Pace @ HR	7.1 min/km
Cadence	75 spm
Efficiency idx	100.1

Trail performance

Period: latest trail-running session only.

Trend vs previous trail run: vertical +335 m/h, gain +890 m, HR drift +10.8%.

Vertical speed	708 m/h
Elevation gain	1084 m
HR drift	7.2 %

Recovery

Period: latest value versus your recent 7-day baseline.

Trend vs previous 7d: HRV -3.6% and resting HR -4.4% against your recent baseline.

HRV trend (7d)	-3.6 %
Resting HR trend (7d)	-4.4 %

Weekly plan

Auto-generated from latest readiness/load, including today. Current 7d: 35.7 km, 1278 m D+, 165 min Z4-Z5. This updates every time new data lands.

Day	Focus	Session	Why
Wed 22 Apr	Recovery	40–50 min easy or 30–40 min walk + mobility	Absorb load
Thu 23 Apr	Easy	45–60 min Z1-Z2, fully conversational	Keep it light
Fri 24 Apr	OFF / strength	Mobility + light unilateral work, no metabolic cost	Freshen up for Saturday
Sat 25 Apr	Long trail	Repeat last Sunday trail route easy, 75–100 min, controlled early pacing	Saturday specific trail durability
Sun 26 Apr	OFF / walk	Recovery only, walk + tissue work	Start next week fresher
Mon 27 Apr	Easy	45–55 min easy, HR 135–145, finish with 4×20 sec relaxed strides only if legs feel good	Restore rhythm without adding heavy cost
Tue 28 Apr	Tempo lite	15 min warm-up, then 3×8 min controlled tempo, HR ~150–160, 2 min easy jog recoveries	Small stimulus only if body allows

Garmin pull status

Latest data date	2026-04-22	Status	Fresh
Last pull timestamp	22 Apr 2026 · 12:01 UTC