Analysis and progress
See what every workout really did.
Every finished run, ride and swim is analysed within about a minute of arriving from your watch: the whole workout on one timeline, each interval checked against its target, and what it means for your training.
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The whole workout on one timeline
Power, heart rate, pace, cadence and elevation run in lanes on one shared timeline. Zoom into a stretch and hold it, switch on zone bands, or lay a previous workout over this one as a ghost to compare the same route or workout.
Outdoor workouts show their route on a map coloured by zone, and the laps from your device sit next to automatic splits per kilometre or mile.
- Power, heart rate, pace, cadence and elevation
- Zoom, pin a stretch, compare with a previous workout
- Map coloured by zone, laps and splits
Did you hit the plan?
For structured workouts, an execution score from 0 to 100 shows how closely you followed the plan, and a table lists each interval with its target and what you did. The score is calculated from your data by fixed rules, and you can recalculate it or set it yourself when you know better, for example after a traffic stop.
Numbers that explain the effort
The summary shows normalised power, intensity factor and training load, heart rate, cadence, ascent and energy, together with your own rating of the effort (RPE). Time in zones comes in five zones, by power or by heart rate.
The analysis compares your best efforts in this workout with the last 42 days and the last 12 months, shows how your heart rate responded to the output, and estimates how much carbohydrate and fat you burned.
Runs, rides and swims
Pool swims show their sets. Races get their own race analysis, with the course, your splits, what happened where, and advice for next time. And for runners, the run analysis in Progress scores your running form from a short side-view video and suggests drills.
Ask the coach about any workout
With the coach switched on, you get short feedback after each workout, and you can ask it about any workout: why your heart rate drifted, whether to repeat the workout, what to change next time.
Want to share it? Create an image in square, landscape or story format with the numbers you pick, or export the workout as FIT, TCX or GPX.
More on: Adaptive planningQuestions and answers
Which workouts get an execution score?
Structured workouts with targets, such as intervals on the bike or on the run. Free runs, strength and swim workouts get the full analysis without a score.
Where does the data come from?
From your watch, bike computer or app: Garmin, Wahoo, COROS, Polar, Suunto, Hammerhead, Zwift, ROUVY, Strava and more send finished workouts automatically. You can also upload FIT files.
Are the burned carbohydrates measured?
No. Carbohydrate and fat use are estimates from the intensity of the workout, meant to guide your fuelling, not lab values.