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Connect your training data to unlock your dashboard

Everything here is a preview — sample numbers so you can see what your dashboard will look like. Connect Strava or Garmin and it fills in with your real training.

Takes about a minute — have a look around in the meantime.
Dashboard
Good day, Santiago.
2 years · 795 activities · 10,411 km · powered by Strava
SC
Santiago Crane
Your training profile
View profile →
Coming soon
Training status
Not available yet
A real training-status model is planned post-launch.
Detraining Maintaining Productive Overreaching
VO2 Max
—ml/kg/min
Coming soon
HR zones · last 7 days
Z1 —% Z2 —% Z3 —% Z4 —% Z5 —%
Zone breakdown is planned post-launch.
Coming soon
Threshold pace
—:—/km
Lactate-threshold estimation is planned post-launch.
Marathon target — Headroom —
Latest activities
Training volume — last 24 months
Distance by discipline · hover peaks for race context
Performance
Personal Records
Computed from your synced Strava activities — verified from Strava's own best-effort data
Fitness & Forecast
How fit are you right now?
Your body in numbers — updated from your last Garmin sync
Coach san.tri
Today's note · 09:14
You came off Sunday's 21k smarter than you felt — fatigue is up to 71 but fitness ticked from 53 → 55, so you're absorbing the work. You're 26 weeks out from Amsterdam: this is exactly when fatigue should outrun fitness. Plan two more aerobic days this week, one quality session Saturday, and let your form drift back toward −10 before we touch intensity again.
Phase: Base build Compares: planned vs actual
Current fitness state
Think of this as your "engine size." The bigger the number, the more training your body can handle. Your peak this year was 95 — you're rebuilding toward that.
Your CTL of 55 tells me you're carrying a steady build. CTL is the cumulative training load from the last 42 days — what your body is adapted to. Up means you're building durability; down means losing the engine. Right now you're in a healthy build.
Fitness
55
Building well
hover to understand
How tired your body is from the last 7 days of training. Currently higher than your fitness — which is normal when you're in a training block.
ATL 71 is what's accumulated in your legs over the last 7 days. The higher it climbs, the closer you are to needing a recovery day. When ATL spikes above CTL, that's where injury risk creeps in. You're at real cost — legs are loaded.
Fatigue
71
Legs are working
hover to understand
Fitness minus fatigue. Negative means you're building — this is correct 26 weeks out from Amsterdam. You want this near 0 to +5 on race day.
Form −16 = Fitness minus Fatigue. Negative means you're loaded and probably tired — normal mid-block. Positive means you're sharp; that's where race-day belongs. The sweet spot for hard workouts is roughly −10 to −25. You're in the building zone.
Form
−16
Training zone
hover to understand
What does −16 actually mean for you?
Form is fitness minus fatigue. Negative isn't bad — it's the cost of getting fitter. The chart below shows where −16 sits and what comes next.
−16
Where you are now
Training cost is showing up. Legs feel a little heavy mid-week — that's the correct signal in a base block.
~−5
Where a recovery week takes you
Cut volume 30% for 7 days, fatigue drops fast, fitness barely moves. Plan one every 3rd or 4th week.
+5 to +10
Where race day should land
A 3-week taper into Amsterdam is what gets you here. Too far above +15 and you've lost the work — that's why we don't taper longer.
-60 Burned out -40 Too much -16 ← You 0 Fresh +20 Race ready
You hit -65 in late January during your biggest training week. That's overreaching territory — don't stay here long.
Danger zone
below -40
hover
This is where you build fitness. You're here now at -16. Hard training, accumulating load. Normal to feel tired.
Hard training
-15 to -40
hover
Currently here. You're in a building block — fitness is growing. Fatigue (71) is higher than fitness (55), which is expected.
You are here
-16
hover
Where you want to be on race day. Taper gets you here. Your taper starts ~4 weeks before Amsterdam (late Sep).
Race window
0 to +10
hover
Your fitness journey — last 6 months + FORECAST TO RACE
Solid lines = where you've been. Dashed = where today's plan takes you. Goal: fitness peak ~Sep 28, then taper to +5 form on race day.
Coach: on track
Fitness (builds slowly)
Fatigue (spikes after hard weeks)
Form (fitness minus fatigue)
How hard did you train?
Switch to weekly to see your training rhythm. Pink bars are your biggest efforts.
One more thing worth watching — your resting heart rate
Measured by your watch while you sleep. It's a quiet signal of how your body is coping.
49
Today's reading
Very fit range
50
Year average
Consistent baseline
77
Highest recorded
Likely illness or stress
What to watch for: if your resting HR is 5+ beats higher than your normal 49–50, that's your body telling you to take it easy that day — even if you feel fine.
From your watch · last 7 days
Sleep score
82/100
7h 12m avg
HRV (overnight)
—ms
Loading…
Stress (avg day)
28/100
Low stress baseline
Body battery
—/100
Loading…
Daily steps
11.4k
Active baseline
RHR today
—bpm
vs your baseline
Training
Disciplines
All three sports in one place — switch between run, ride, swim
Where you trained · last 90 days
Each square is a day. Darker = more volume.
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Running
335 sessions · 3,015 km · 282 hours · since May 2024
Best 10K
42:18
Aug 2025
Best HM
1:34:06
Mar 2026
Longest run
52.4km
Sep 2024
Best year
1,393km
2025
Pace trend by year
Loading real pace data…
Recent runs
Cycling
174 sessions · 7,180 km · 270 hours · since May 2024
All-time
7,180km
since May 2024
Longest ride
169.8km
Dec 1, 2024
Best long-ride avg
35.2km/h
Jul 2024
Best year
7,063km
2024
Yearly cycling volume
Loading real cycling data…
Swimming
116 sessions · 216 km · 77 hours · since May 2024
Longest swim
3.80km
Nov 13, 2024
Best year
136km
2024
This year
0km
All-time
216km
since May 2024
Monthly swim volume — last 12 months
Loading real swim data…
Training
Your week ahead.
— PHASE · Week — of —
— wks to Amsterdam
Volume this week
— km
— % of — km target
Time
—
vs planned
Avg HR
—bpm
Now
Last
Sessions
—/ —
Body Battery
—
HRV 7d avg
—ms
RHR
—bpm
Sleep
—h
Stress
—
Coach's read
Strava Garmin · 7d
Preparing your week…
Week comparison
— / —
Loading weeks…
How did the week feel?
Your read shapes next week — be honest.
Where you are in the cycle
Generating the macro-arc narrative…
Training
Calendar
Every workout, color-coded by type · click any day for full breakdown
May 2026
Loading from backend...
Wk
Mon
Tue
Wed
Thu
Fri
Sat
Sun
This view
Total distance
— km
Total time
—
Sessions
—
Hard / Easy ratio
—
Climbing
— m
Legend
Easy / Recovery
Long / Endurance
Tempo / Threshold
Intervals / Fartlek
Race
—
Your profile
Loading your details…
Primary sport
—
Training profile →
Goal race
—
View & edit →
Data sources
Checking…
Connections →
Race
Race Plans
Your race calendar drives every workout — primary, secondary, and tune-up events
Primary race · season A goal
Amsterdam Marathon
42.2 km · Sunday, October 18, 2026 · sub-4 hour goal
161
days to go
23
weeks of prep
3:58
target finish
5:39
target pace /km
Coming soon
—%
race readiness today
Coming soon
26-week periodization plan
Planned weekly running volume (km) · current week highlighted
Secondary races · season build-up
Coming soon
Multiple race prioritization
Support for B-races and tune-up events, ranked alongside your primary goal, is planned post-launch.
+
Add another race to your season
Tune-up 5K, club championship, trail challenge — every race we know about will reshape your plan
After Amsterdam · ideas to keep momentum
2027
Patagonman Extreme Triathlon
Defend the finish. Build out an early-year base block in November once Amsterdam's done.
2027
Ironman Lanzarote
Spring A-race. Would push you to start cycling volume in December.
Dream
UTMB CCC (100K trail)
Stretch goal. Requires a 16-week trail-specific block and 3+ qualifying ultras.
Coach san.tri
Full Strava history · Amsterdam focus
Coach
Santiago — I've gone through your full history. Your HM PR of 1:34 in March is a massive signal. Sub-4 Amsterdam is absolutely on the table.

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