Goals & Projections
🏃 Goal: sub-2:00 half · 9:09/mi
→ projecting —
Riegel from threshold pace · trailing 28d Z4
🚴 Goal: 4.5hr century · 22.2mph
→ projecting —
Weighted-median mph · rides ≥2hr · last 90d
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Training Load (7-day vs 28-day hrTSS rolling)
Performance Mgmt Chart (CTL/ATL/TSB · all sports)
HR Zone Distribution (monthly hours per zone · all sports)
Monthly Miles (distance trajectory · run + ride stacked)
All Activities
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Run — half-marathon prep + efficiency
Run Pace by HR Zone (weighted-median pace at each HR zone — fitness ↑ when lines drift up)
Smoothing scalar:
Run Efficiency (HR ÷ GAP-mph — lower = fitter)
Aerobic Durability (decoupling % on long runs ≥75min — lower = better fade resistance)
Run Zone Distribution (monthly hours per HR zone — runs only)
Weekly Run Volume (total miles & hours per week — base building)
Ride — century prep + efficiency
Ride Power by HR Zone (weighted-median watts at each HR zone — fitness ↑ when lines drift up)
Smoothing scalar:
Aerobic Durability Trend (trailing-90d median decoupling % on rides ≥2hr — lower over time = better)
Ride Aerobic Efficiency (HR÷W within each HR zone — lower = fitter)
HR-Zone Distribution (rides only — monthly hours per HR zone)