Fitness is a 42-day weighted average of your daily training load;
fatigue the same over 7 days; form is the gap — negative when you're carrying more fatigue
than fitness. Load is scored from your time in zones (an hour at threshold ≈ 100), using the
same self-maintaining thresholds as the Training zones card, so every activity in 15 years
counts at the intensity it was for you at the time. Ramp rates show how fitness has moved
over each window.
⏱️ Training hours
This week
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Weekly average
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Weekly hours by type (rolling 12 months)
Session time is shared across the types in it, in proportion
to the work timed in each — so a week's segments add up to the hours you actually trained.
📈 Year on year
This year
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Projected
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Best year
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Cumulative training hours through the year
Every year of training as a running total — this year in bold, last
year in blue, earlier years each in their own pastel. Hover (or touch) anywhere on the chart
for every year's progress by that day, ranked. The dashed tail projects this year to
31 December at your pace so far.
🗓️ Daily heatmap
Active days
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Biggest day
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Streak
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Daily training hours
One square per day — the deeper the red, the bigger the day.
The metric and type filters are shared with the year-on-year chart, so the whole dashboard
filters as one. Hover or touch a square for that day's breakdown.
⚡ Training zones
Threshold
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Low intensity
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Z1–Z2, last 90 days
High intensity
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Z4–Z5, last 90 days
Weekly time in zone
Zones maintain themselves: the threshold is
re-estimated every day from your best sustained efforts over the previous 90 days —
FTP from 20-minute power, LTHR from 20-minute heart rate, threshold pace from 20-minute
speed — so as fitness moves, the zones move with it. Historic sessions are zoned against
the threshold as it stood on their date.
🏆 Best efforts
Fastest run distances, best ride power, and fastest climbs (least
time to gain each amount of ascent, with climb rate) — found inside every activity, not just
full-distance efforts: a fast 5 km buried in a long run counts. Tap a row to open the
activity it came from. To keep a dodgy file out of the rankings, open the activity and tick
"Exclude from best efforts".