Trends

metres · dashed = gates 400 / 800 / 1,900 m · pool swims only

per 100 m · lower is faster

metres per heartbeat (grade-adjusted), outdoor runs ≥ 20 min · higher = fitter at the same HR

each dot = one run · down-and-left over time is the goal

% of each session above 148 bpm · target < 5% on easy days

% of HR-recorded run + ride time · plan target in base ≈ 90 / 10 / 0

CTL (42-day) vs ATL (7-day) from Garmin training load · TSB = CTL − ATL (form) shown in the table

recorded in Garmin

ms · shaded = Garmin's balanced range

bpm

hours · dashed = 7.5 h target

from your logs · gut-ladder step now 55–65 g/hr