Analysis and progress
Watch your fitness build.
Fitness, fatigue and form across the season, thresholds that keep up with you, personal records, and race predictions from your own training – for runners, cyclists, swimmers and triathletes.
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Fitness, fatigue and form
Fitness is your training load averaged over the last 42 days, fatigue the load of the last 10 days, and form the difference between the two. Runs, rides, swims and strength all count. Look at a week, a season or a whole year, and compare it with the period before, the same time last year, or up to three date ranges of your choice.
- Fitness over 42 days, fatigue over 10
- Every sport counts
- Compare periods and years
Thresholds that keep up with you
Your FTP, threshold pace and CSS set the targets of every planned workout, and their history shows how they have moved. From your training, Progress estimates new values with a confidence and offers to use them. For the bike and the run, you can let it update your threshold automatically.
Records and curves
Your best power from 5 seconds to 120 minutes and your best runs from 400 m to the marathon are collected as personal records. Curves for power, heart rate, running pace and riding speed show where you are strong, and you can exclude a value that came from a faulty sensor.
Race predictions
Run predictions for 5 km, 10 km, half marathon and marathon come from your threshold pace and your last twelve weeks of training, calibrated on real race results and shown as a range. There are time-trial predictions for 10 to 100 km on the bike, and triathlon predictions from sprint to long distance, without the transitions.
- 5 km to marathon, shown as a range
- Bike time trials from 10 to 100 km
- Triathlon from sprint to long distance
Zones, efficiency and recovery
See how your training splits across five intensity zones, how much power or pace you get per heartbeat, and how your resting heart rate, heart rate variability and sleep develop. Export your workouts as CSV or share a progress image.
Questions and answers
How are the race predictions calculated?
Run predictions start from your threshold pace and are adjusted for your last twelve weeks of training. The model is calibrated on real race results, and the result is shown as a range, not a single time.
Do I need a test to set my FTP?
No. Progress estimates your FTP and threshold pace from your training and suggests new values. You can accept them, or let the bike and run thresholds update automatically.
Which parts of Progress need a membership?
The overview, the workout list, fitness and records are open to every account. Zones, curves, efficiency, fuel use and the run analysis are part of the membership.