Progress
Half Ironman 70.3 · Monday, February 1, 2027
- Fitness (CTL)
- 40
- Fatigue (ATL)
- 46
- Form (TSB)
- -5
- Avg / week
- 4h 05m
42-day load average
7-day load average
Training
Last 4 weeks
- Swim · 20 wks
- 7.8mi
- Bike · 20 wks
- 162mi
- Run · 20 wks
- 292mi
Weekly volume by sport
Fitness, fatigue and form
Completed vs planned hours
HRV ms
Resting HR bpm
Sleep hours
Run zones
· · threshold pace 8:04/mi
| Zone | Name | HR | Pace |
|---|---|---|---|
| Z1 | Recovery | 0–146 | 11:31–10:12 |
| Z2 | Aerobic / Endurance | 146–153 | 10:12–9:16 |
| Z3 | Tempo | 155–162 | 9:16–8:35 |
| Z4 | Threshold | 163–170 | 8:35–7:59 |
| Z5 | VO2max | 172–189 | 7:59–7:12 |
Estimated LTHR 172 (used for training load): estimated from 88% of max HR 196; best 20 min in 18 months was 166 bpm on 2026-01-11 - do a 30-min test to pin it down.
Bike zones
·
| Zone | Name | HR |
|---|---|---|
| Z1 | Recovery | 0–135 |
| Z2 | Aerobic / Endurance | 135–149 |
| Z3 | Tempo | 150–155 |
| Z4 | Threshold | 157–165 |
| Z5 | VO2max | 167–184 |
Estimated LTHR 167 (used for training load): estimated from run LTHR 172 -5; best 20 min in 18 months was 145 bpm on 2026-03-30 - do a 30-min test to pin it down.
Max HR 196 (199 bpm on 2022-02-28, aged to today) · resting 55. Know your max HR? Set MAX_HR under Athlete settings in pipeline/config.py.