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Select a past outdoor ride to see its estimated IRONMAN Nice bike time
Daniels running fitness index — 12-week rolling
Longest road run each week — building toward 20mi
Projected splits based on current fitness + terrain
Weekly time in each HR zone — trail runs only
HR rise over duration — lower is better endurance
Building toward 17hr race capacity
How pace holds up as miles accumulate — key for ultra pacing
Downhill pace at different grades — confidence builds speed
Tap a recent trail run to see terrain breakdown, speed by grade, and elevation profile
Pace at fixed heart rate — the purest signal of fitness. Faster at the same HR = fitter. Period.
Training load vs performance 3 weeks later. When they track together, your body is adapting.
How training effort translates to performance improvement — computed from your actual data.
Response Delay — at what lag does training pay off?
Cumulative training hours → fitness progression
Output per heartbeat — the ratio that defines cardiovascular fitness in each discipline.
Run — GAP speed per heartbeat
Bike — watts per heartbeat
Swim — yards/min per heartbeat
How much you're doing, and how hard.
Acute vs Chronic Load — 0.8-1.3 sweet spot
Every day since you started. Gaps are loud.
Sessions vs Targets (Run 4x · Bike 3x · Swim 2x)
Per-second data from every run. Red = old, green = recent.
How well you hold pace and efficiency as the workout goes on.
Cardiac Drift — less drift = stronger base (up = better)
Fatigue Resistance — less efficiency drop = more durable (up = better)
Best power at every duration — last 4 weeks vs the 4 weeks before. Sports split so indoor trainer power doesn't mix with outdoor.
The biomechanics behind your pace.
Ground Contact (ms)
Vertical Oscillation (mm)
Stride Length (m)
Polarized training = Z1-2 + Z4-5
Where does more volume stop helping?
Monthly progression in each discipline.
Seconds per heartbeat per mile — lower = fitter
Distance per session
HR trend
Speed over time
Speed vs gradient
Distance progression
HR trend
Distance progression
Cadence over time
Duration, stages, and quality over the last 90 days.
Hours by stage
Quality trend
Training readiness and load balance — when to push and when to rest.
0-100 daily score
Acute vs Chronic + ACWR
Recovery % and Strain
Heart Rate Variability (RMSSD)
Aerobic capacity and resting heart rate — the engine under the hood.
Aerobic capacity over time
Lower = fitter
Race predictions, endurance capacity, and climbing ability.
Marathon trend from Garmin
Fitness indicators