Jun 22, 2026 – Jun 28, 2026
Demo report · sample numbers
Training volume stayed consistent with six logged touches including two strength slots—good adherence.
Polarisation is inverted: HR drift shows almost no time in the easy bucket despite easy-labelled runs. Strength precedes intervals within a day—watch cumulative fatigue.
Bias genuinely easy aerobic volume, separate lifting from key runs where logistics allow, and re-check drift after one recovery-forward microcycle.
Weekly balance across all running time — separate from individual session quality
Zones based on your observed max HR of 194 bpm using the 75/85% threshold method. How zones are calculated →
Estimation note: Zones are assigned from each session's average HR — not a lap-by-lap breakdown. Interval and tempo sessions average high, so warmup and cooldown time (which was likely easy) gets counted as hard. A week with only interval sessions will almost always show skewed hard-zone time here.
Hard sessions dominate HR drift this sample week: easy-labelled runs average above typical aerobic ceilings versus observed max HR. Expect findings below to echo polarisation imbalance rather than session-by-session coaching directives.
Status reflects how well each session matched its intended effort level.
| Date | Type | Distance | Avg HR | Status |
|---|---|---|---|---|
| Mon 5 | Easy run | 8.2 km | 157 bpm | Too hard |
| Tue 6 | Strength | — | — | Good |
| Wed 7 | Intervals | 6.5 km | 174 bpm | Good |
| Thu 8 | Strength | — | — | Good |
| Fri 9 | Easy run | 10.1 km | 162 bpm | Too hard |
| Sat 10 | Long run | 16.5 km | 167 bpm | Watch |
0% of running time in Zone 1–2 this week. Target distribution is 80% easy / 10% moderate / 10% hard.
Seiler (2010); Stöggl & Sperlich (2014). Evidence: Strong.
Confidence: High — consistent pattern across recent weeks
Tuesday strength was 18 hours before Wednesday intervals. Outside the 6-hour acute window; consider separating further when possible.
Fyfe et al. (2014); Wilson et al. (2012). Evidence: Moderate.
Confidence: Moderate — borderline timing