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Biggest week in 3 months
You logged 9.5 hours last week — 28% above your 90-day average, spread across run and ride.
Form is trending fresh
TSB has climbed back to +8 after your recovery week. Good window for a hard session or a time trial.
Zone 2 share is slipping
Only 31% of the last 30 days was easy aerobic work. Consider swapping one tempo ride for an easy spin.
DISTANCE
-km
Start tracking
MOVING TIME
-hrs
AVG HR
-bpm
FITNESS (CTL)
-tss/d
Volume by sport
DISTANCE · KM · LAST 90 DAYS
Sport mix
BY ACTIVITY COUNT · LAST 90 DAYS
No activities yet
Training load · CTL / ATL / TSB
LAST 90 DAYS · BANISTER TRIMP MODEL
CTLATLTSB
Heart-rate zones
LAST 90 DAYS · BY TIME
Z1 · Recovery
<68% max
23%
Z2 · Endurance
68-78%
32%
Z3 · Tempo
78-85%
23%
Z4 · Threshold
85-92%
18%
Z5 · VO2 max
>92%
3%
Activity calendar
26 WEEKS
LessMore
Pace vs HR efficiency
SPEED VS HEART RATE · LAST 90 DAYS
Personal records
ALL-TIME BEST EFFORTS
run
5K
Mar 14, 2026
21:34
-0:08
run
10K
Apr 04, 2026
44:51
-0:22
run
Half marathon
Sep 10, 2025
1:42:18
-
ride
20 min power
Apr 22, 2026
286 W
+4 W
ride
FTP estimate
Apr 22, 2026
272 W
+3 W
ride
Longest ride
Oct 18, 2025
162.4 km
-
swim
1500m
Feb 28, 2026
32:08
-0:14
Recent activities
MOST RECENT FIRST
| Activity | Date | Distance | Time | Avg HR | Effort |
|---|---|---|---|---|---|
Hill repeats · Anderson St | 21 July | 7.9 km | 0h 38m | 129 bpm | 38 |
Long run · Tan track | 19 July | 14.3 km | 1h 05m | 147 bpm | 83 |
Recovery jog | 15 July | 8.4 km | 0h 39m | 140 bpm | 47 |
Morning Ride · Albert Park loop | 14 July | 18.5 km | 0h 37m | 129 bpm | 35 |
Morning Ride · Albert Park loop | 13 July | 22.3 km | 0h 43m | 134 bpm | 48 |
Long run · Tan track | 12 July | 14.5 km | 1h 03m | 157 bpm | 93 |
Recovery jog | 09 July | 10.3 km | 0h 47m | 144 bpm | 58 |