Your MAF ceiling
128
bpm — 180 − 57 + 5 (competitive athlete +5)
Floor
118
Target
123
Ceiling
128
Hard
149+
80/20 intensity split
80% easy MAF · 20% quality
80/20
Your training days
Tuesday evening
MAF paddle → quality from week 9
Phase 1 (wks 1–8)60–75 min steady MAF paddle. Nasal breathing, stroke efficiency.MAF
☁️ Bad weather swaps
Rowing ergSame pull mechanics. 60–70 min at 118–128 bpm.
Spin bike / BikeErg60–75 min at MAF. Easy to hold HR steady.
Pool swim45–55 min. Shoulder health + aerobic base.
Run / walk50–60 min run-walk to keep HR at MAF.
Phase 2+ quality75 min — 4×6 min at 125–128 bpm, 4 min easy between.MAF quality
☁️ Bad weather swaps
Rowing erg4×6 min HR 125–128, rate 22–24 spm.
Spin bike4×6 min at elevated resistance, same HR target.
Thursday evening
Easy phase 1 → hard quality from week 9
Phase 1 (wks 1–8)45–60 min easy MAF paddle.MAF
☁️ Bad weather swaps
Rowing erg55–65 min MAF steady. Perfect pre-Saturday session.
Zone 2 bike60 min at MAF. Low fatigue going into Saturday.
Phase 2+ quality20 min warm-up → 3×8 min Zone 4 (149–162 bpm) → 5 min recovery → 15 min cool-down.Threshold
☁️ Bad weather swaps
Rowing erg threshold3×8 min at rate 26–28 spm, HR 149–162.
Treadmill tempo15 min easy → 2×12 min comfortably hard → 10 min cool-down.
Stair climber15 min warm-up + 3×6 min hard climb + 15 min easy.
Saturday morning
Most important session — protect it
All phases110–180 min long paddle — MAF throughout. You are already covering 18–22 km. Goal: extend to 25–28 km over the plan, making race distance feel routine. The single most important session of the week.Long MAF
☁️ Bad weather swaps — priority order
1st — Rowing erg long120–180 min at MAF (rate 18–20 spm). Match your current 18–22 km paddle duration. The best bad-weather substitute for your long Saturday session.
2nd — Long MAF run75–100 min. Run-walk 8 min / 1 min to keep HR in zone.
3rd — Long bike2–2.5 hrs at MAF. Joint-friendly, easy HR control.
4th — Swim + bike combo40 min swim + 60 min easy bike.
Select phase
Phase 1 — Base
Phase 2 — Build
Phase 3 — Prep
Race week
100% of paddle sessions stay at or below MAF (128 bpm). Volume +10%/week. Weeks 4 & 8 = recovery (cut 30%). Zero intensity work.
Weeks 1–3
Foundation building
Tue eve60 min paddle — steady MAF. Nasal breathing. Stroke efficiency.MAF
Thu eve45 min run, cycle or paddle — MAF only.MAF
Sat AM110–120 min long paddle — MAF strictly. You already cover 18–22 km. Week 1 focus: slow DOWN to lock in 118–128 bpm. Discover your true MAF pace.Long MAF
Optional30–35 min strength: hip hinges, rotational core, shoulder stability.Strength
Week 4 Recovery
Cut volume 30%
Tue eve40 min easy paddle — well below MAF. Active recovery only.Recovery
Thu eveRest or 20 min gentle walk.Rest
Sat AM60 min easy paddle — enjoy it, zero HR pressure.Easy
Weeks 5–7
Volume build + MAF intervals
Tue eve75 min — 3×5 min at 125–128 bpm, 5 min easy between.MAF intervals
Thu eve50 min run or cycle — MAF only.MAF x-train
Sat AM130–140 min long paddle — strict MAF. Target: 20–22 km. You have the distance; this builds the aerobic engine underneath it.Long MAF
Week 8 MAF Test
Benchmark aerobic progress
All days50% volume. MAF test: paddle a fixed 10 km route at exactly 123–125 bpm. Log your time. Repeat at wks 12 and 17 — pace improvement at same HR = confirmed aerobic gains.MAF test
🌊
Fetching conditions for Waitemata Harbour…
Your heart rate zones
Zone 1–2 / MAF zone
118 – 128 bpm
80% of all training time. Every easy session targets here.
Zone 3 — no man's land
129 – 148 bpm
Aerobic threshold. Not a target zone — avoid.
Zone 3 — no man's land
129 – 148 bpm
Too hard to recover from, not hard enough to drive adaptation.
Zone 4 — threshold
149 – 164 bpm
Thursday hard sessions from phase 2+. One session/week max.
Zone 5 — VO₂ max
165+ bpm
Race sharpeners in phase 3 and race day warm-up only.
Garmin setup
Set a custom HR alert at 118 bpm for all easy sessions. Use % max HR: Zone 2 ceiling = 74% of max. Estimated max at age 57 ≈ 160 bpm. Keep HR as your primary screen during paddling — not pace or splits.
MAF progress test — every 4 weeks
Paddle a fixed course at exactly 123–125 bpm and log your distance in the MAF Log tab. Do this at weeks 8, 12, 16 and 19. Faster pace at the same heart rate = the plan is working.
MAF progress tracker
Paddle fixed route at 123–125 bpm. Log distance. Watch it grow.
Tests logged
0
Best (km)
—
Improvement
—
Log a MAF test
Test history
No tests logged yet.
Do your first MAF test and log it here.
Do your first MAF test and log it here.
Stay in zone during easy work
118 – 128
bpm MAF ceiling · Garmin alert at 128
Choose a session timer
60 min steady MAF
Phase 1 Tuesday / Thursday session
Threshold intervals
20 warm · 3×8 min Z4 · 5 rec · 15 cool
VO₂ sharpener
15 warm · 5×3 min Z5 · 4 rec · 15 cool
Long MAF paddle
110–180 min continuous at 118–128 bpm — from your 18–22 km base, building to 25–28 km
MAF cruise intervals
75 min · 4×6 min at 125–128 bpm
Hydration calculator
Before / during / after your session
—ml during session
Fuelling guide
By session type
MAF / easy (under 90 min) — no fuelling during. Light meal 2–3 hrs before. Rehydrate with water + electrolytes after.
Long MAF (110–180 min / up to 28 km) — start fuelling at 45–50 min. 30–45g carbs/hr (banana, dates, gel). 150–200ml water every 20 min.
Threshold / quality sessions — small carb snack 60 min before. No heavy food within 2 hrs. Electrolytes during.
MAF training enhances fat burning. Resist over-fuelling easy sessions — this trains your aerobic engine to use fat as primary fuel.
Recovery essentials
Between sessions is where you improve
Sleep: 8–9 hrs. Non-negotiable at 57. Aerobic adaptation happens during sleep, not training.
Post-session: 20–40g protein within 30 min (Greek yoghurt, eggs, protein shake).
Anti-inflammatory: Oily fish, berries, leafy greens, turmeric. Reduce alcohol — blunts aerobic adaptation significantly.
HRV: If your Garmin tracks HRV, check it each morning. A 10%+ drop signals under-recovery — shift that session to easy or rest.
Paddler strength guide
30–40 min, 1–2x per week
Phase 1–2 exercises: Single-leg RDL, pallof press, cable row, face pulls, Copenhagen plank, rotational med ball throw, dead bug.
Phase 3: Maintenance only (2×8 moderate). Stop strength 10 days before race.
Goal: Shoulder stability, hip-to-shoulder rotation power, single-leg balance. Not bulk.
Next target race
No race set yet
—
Set your race date below
Set your race date to see your training phase and countdown.
Set / update race
Race day checklist
Entry is paid and confirmed
Check your email for confirmation
Check canoe hull, ama and iakos for damage
Do this 1 week before race day
Pack leash, PFD and safety gear
Mandatory for most NZ outrigger events
Prepare nutrition and hydration for race day
Gels / dates / bananas + electrolyte drink
Lay out paddle, leash, race clothes night before
Eliminates morning stress
Set alarm — allow 90 min before race start
Time for breakfast, drive, rig, warm-up
Breakfast 2–3 hrs before race (carbs + protein)
Oats, eggs, banana — nothing new on race day
Garmin charged and HR zones set
MAF ceiling 128 bpm alert confirmed
15–20 min warm-up paddle before race start
Finish with 3×1 min building to race effort
Go out controlled — trust the aerobic base
Your engine carries the back half when others fade
Bad weather & cross-training options
Rowing ergometer
Best overall paddle substitute
Same lat, core and pulling mechanics as outrigger. Equal duration swap — 60 min paddle = 60 min erg. Set HR alert at 128 bpm. Light drag factor (100–120), rating 18–20 spm for easy sessions.
Threshold days: 3×8 min at rate 26–28 spm, HR 149–162. Full warm-up and cool-down.
Pool swim
Shoulder health + aerobic base
Excellent low-impact aerobic stimulus with direct shoulder-health benefit. 45 min swim ≈ 60 min paddle aerobically. Focus on breathing rhythm and smooth rotation, not speed.
Good for recovery days or as an optional 4th session on light weeks.
Cycling / spin bike
Pure aerobic volume, zero impact
Very easy to hold MAF heart rate steady. Joint-friendly, great before Saturday's long session. Use 1.5× paddle duration for equivalent aerobic load — 60 min paddle ≈ 90 min easy bike.
Best swap for Thursday easy sessions — very low residual fatigue going into Saturday.
Running
High aerobic transfer
Strong aerobic crossover. Use run-walk method — 8 min run / 1 min walk — to keep HR at MAF. 50 min run ≈ 65 min paddle at same HR cost.
Don't force running if not a regular runner. Start with 30 min and build gradually.
Stair climber / incline treadmill
Powerful aerobic overload
Sustained aerobic power builder. Great for threshold Thursday swaps — 15 min warm-up + 3×6 min hard climb + 15 min cool-down. Builds leg and core drive that transfers to paddling power.
Best for Thursday quality days when water isn't available.
The golden rule: The activity doesn't matter — the heart rate zone does. Stay at 118–128 bpm. Your Garmin HR alert is your weather-proof training partner. 90–150 min on a rowing erg at MAF = 90–150 min on the water at MAF. The 2 hr / 25 km goal transfers directly from erg training.
Training history
All sessions — Garmin imports + manual logs
Sessions
0
Total hrs
0
Avg MAF%
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Import from Garmin Connect
How to export a Garmin activity as GPX
- Open Garmin Connect on your iPhone
- Tap any activity you want to import
- Tap the three dots (⋯) at the top right
- Tap "Export to GPX" or "Share"
- Choose "Save to Files" or "Open in..." this app
- Then tap the import button below and select the file
Import GPX / TCX file from Garmin
Tap to select a .gpx or .tcx file exported from Garmin Connect.
Heart rate, distance, duration and MAF% are parsed automatically.
Heart rate, distance, duration and MAF% are parsed automatically.
Quick log a session
Log training session
Session type
🚣 Paddle
🏋 Row
🏃 Run
🚴 Bike
🏊 Swim
💪 Strength
Enter avg HR to see zone assessment
Session history
All
Paddle
Row
Run
Bike
Swim
Garmin imports
No sessions logged yet.
Import from Garmin Connect or log manually above.
Import from Garmin Connect or log manually above.
Target race goal
2:00
hr
/
25
km
Starting from 18–22 km current baseline — goal is sustained 25 km at race pace with strong back half
Target pace
—
PB distance
—
Long sessions
0
🏆
Your current baseline
Already paddling 18–22 km
You have the distance. This plan uses MAF training to make that distance faster, more efficient, and sustainable — then extends it to 25–28 km so race day feels comfortable.
Progress toward 25 km
Longest session logged
0 km
Log your long sessions to track progress toward 25 km.
20-week Saturday distance progression
Week
Duration
Target dist
Focus
Now
~120 min
18–22 km ✓
🏆 You are here. This is already strong. Goal: do it at MAF.
1–2
110–120 min
18–20 km
Rebase at MAF. Slow down to lock in 118–128 bpm. Distance is secondary.
3
120–130 min
19–21 km
Hold MAF ceiling strictly. Note pace at 115 bpm — this is your benchmark.
4
70–80 min
10–12 km
Recovery week. Cut volume 40%. Active rest — let adaptations consolidate.
5
130 min
20–22 km
Back to baseline + 10%. Aerobic engine building under the hood.
6
140 min
21–23 km
Push slightly beyond current range. Stay MAF even when fatigued.
7
150 min
22–24 km
🎯 First push toward 25 km. Nasal breathing the whole way.
8
80 min
11–13 km
Recovery + MAF test. Note your pace at 123–125 bpm vs week 3.
9
140 min
21–24 km
Quality Thursdays begin. Saturday stays MAF — let Tuesday/Thu do the work.
10
150 min
23–25 km
Race-cadence stroke at MAF. Focus on efficiency over the final 5 km.
11
160 min
24–26 km
🎯 First 25 km+ paddle. You now own the race distance.
12
160–170 min
25–27 km
Consolidate 25 km+. Optional 10 min race-pace burst at halfway.
13
170–180 min
26–28 km
🎯 Peak long session. Exceed race distance to make 25 km feel easy.
14
160 min
24–26 km
Race simulation — 2×15 min at race pace in middle at full distance.
15
140 min
21–23 km
Volume drops 15%. Sharpening begins. Intensity maintained.
16
130 min
19–22 km
Race sim with 2×10 min race pace. Final MAF test — note benchmark pace.
17
120 min
17–20 km
VO₂ sharpeners Thursdays. Saturday is controlled and confident.
18
100–110 min
15–17 km
Taper begins. Still long enough to feel strong, short enough to feel fresh.
19
90–100 min
13–15 km
Final long session. Easy. Trust the 20 weeks.
Race wk
10 min
—
Feel the water. Nothing more.
Target paces for 25 km in 2 hrs
At 18–22 km you are already around 10–11 km/h at current effort. The MAF plan builds your aerobic engine so that pace rises at the same heart rate. Here is the full picture:
MAF easy long
118–128 bpm — your Saturday sessions
10–11.5 km/h
5:13–6:00 /km
MAF cruise
125–128 bpm — top of zone
11.5–12.5 km/h
4:48–5:13 /km
Race pace target
Threshold — 149–162 bpm effort
12.5–13.5 km/h
4:26–4:48 /km
Peak sprint
Zone 5 — start and finish surges
14–16+ km/h
3:45–4:17 /km
As your MAF fitness builds, your easy long pace will creep up — same HR, faster boat. By week 14 you should be hitting race pace at the top of MAF.
Long distance race strategy
⚡ Pacing — the aerobic base advantage
Go out at MAF pace for the first 20–30 min regardless of what others do. Your aerobic engine, built over 20 weeks, will take over in the back half when everyone else is running on empty. The 80/20 athlete wins long races with a negative split.
Target: first 12.5 km slightly conservative → pick up pace in second half as others fade.
🌊 Conditions management
Waitemata can shift quickly. In following seas, let the ocean do work — use the swell timing to add free speed. In headwinds, drop stroke rate and increase power per stroke. Your long aerobic base means you can sustain a higher power output longer than shorter-trained paddlers.
In a 25 km race: if wind is >15 kn headwind, add 12–18 min to target time. Plan nutrition accordingly.
🍌 Fuelling for 2 hours
Start fuelling at 45–50 min, not when you feel hungry (too late). Take 30–45g carbs every 30–35 min after that. Banana or 1–2 dates every 30 min is ideal. Aim for 200 ml water every 20 min. In the last 3 km, burn whatever you have left — you don't need it after the finish.
Pre-race: carb-heavy meal 3 hrs before. Small snack (banana) 60 min before. Nothing unfamiliar.
🛶 Technical focus for long distance
At 2 hrs, technique fatigue breaks down efficiency. Train your MAF sessions with a deliberate catch — blade fully buried before power — and a clean exit before the blade reaches your hip. This saves 3–5% energy per stroke, which over 2 hrs is enormous. Rotate shoulders fully; don't arm-paddle.
Saturday long session drill: every 10 min, do 20 strokes with exaggerated full rotation to reset your technique.
Log a long session
Log Saturday / long paddle
Long session history
No long sessions logged yet.
Log your first Saturday paddle above.
Log your first Saturday paddle above.
Garmin Instinct 3 setup
Configure your watch
5 setup tasks to match your Instinct 3 exactly to the MAF training plan. Follow in order — takes about 10 minutes.
Setup progress
Set max HR and resting HR
Set custom BPM heart rate zones
Set MAF heart rate alert (128 bpm ceiling)
Set up OC1 / Paddle activity profile
Configure data screens for paddling
Step 1 — Max HR & resting HR
1
Set your max HR and resting HR
On the watch — takes 2 min
1
Hold MENU button
The MENU button is the top-left button on your Instinct 3. Hold for 2 seconds until the settings menu appears.
2
Navigate to Heart Rate settings
MENU → User Profile → Heart Rate & Power Zones → Heart Rate
3
Set Max HR
Select Max. HR → enter your maximum heart rate.
160 bpm (estimated for age 57)
If you've hit a higher HR during a hard race or effort, use that number instead. The Instinct 3 can also auto-detect your max HR if you enable Auto Detection in Performance Measurements.
4
Set Resting HR
Select Resting HR → Set Custom → enter your resting HR. Or let the watch measure it automatically overnight — it's more accurate over time.
~50–55 bpm (typical for trained athlete)
Your Instinct 3 measures resting HR while you sleep. Check under Health Stats → Resting HR for your 7-day average and use that number.
Step 2 — Custom heart rate zones
2
Set BPM zones to match your MAF plan
Overrides the default % max HR zones
1
Open Heart Rate zones
MENU → User Profile → Heart Rate & Power Zones → Heart Rate → Zones → Based On
2
Select BPM
Choose BPM (not %Max HR). This lets you enter exact bpm numbers instead of percentages — critical for MAF training which uses fixed bpm values.
3
Enter these exact zone values
Select each zone and enter the lower boundary bpm:
| Zone | Name | Lower BPM | What it means |
|---|---|---|---|
| Z1 | MAF floor | 50 | Recovery / warm-up |
| Z2 | MAF zone | 118 | All easy sessions live here |
| Z3 | MAF ceiling | 119 | Above MAF — slow down |
| Z4 | Threshold | 149 | Thursday quality sessions |
| Z5 | VO₂ max | 165 | Race sharpeners only |
The watch asks for the lower bound of each zone. Zone 2 ends where Zone 3 begins — so entering 129 as Z3 automatically caps Z2 at 128 bpm, your MAF ceiling.
Sport Heart Rate not showing Kayak? This is normal — Sport Heart Rate only lists activities already in your Favourites. Add Kayak first: GPS button → scroll down → Add → Paddle Sports → Kayak — then Kayak will appear in Sport Heart Rate. But you don't actually need it — your global BPM zones (set in Step 2) already apply to every activity including Kayak automatically. The critical thing is the HR alert inside the Kayak activity (Step 3), not the sport zone override.
Step 3 — MAF heart rate alert
3
Set a 118 bpm ceiling alert
Buzzes the moment you go over MAF — your key guard
1
Open Activity Settings for your paddle activity
MENU → Activities & Apps → [your paddle/kayak activity] → Activity Settings → Alerts
2
Add New alert
Select Add New. When prompted for alert type, choose Heart Rate.
3
Set a Range alert — MAF zone
Choose Range alert type. This alerts you when you go outside a range.
Minimum (low alert)
118 bpm
Maximum (MAF ceiling)
128 bpm
When your HR goes above 128, the Instinct 3 will vibrate and show an alert. This is your most important MAF guard — it tells you to ease off your stroke rate or take a rest stroke before you drift into junk zone.
4
Set a second alert for quality/threshold sessions (optional)
Add another alert for Thursday hard sessions: Range 149–162 bpm (Zone 4 target). This keeps you honest in both directions during threshold intervals.
Step 4 — Paddle activity profile
4
Set up your OC1 / Kayak profile
The Instinct 3 has a Kayak activity built in
1
Add Kayak/Paddle to your activity favourites
GPS button → scroll down → Add → Paddle Sports → Kayak
The Instinct 3 includes Kayak under Paddle Sports. This is your OC1 profile — it records GPS distance, speed, pace, and heart rate correctly for open water paddling. You must add it here before it appears in Sport Heart Rate or Activity Alerts.
2
Rename it to OC1 (optional)
MENU → Activities & Apps → Kayak → Rename
Rename to "OC1" or "Paddle" so it's immediately recognisable when you press GPS to start a session.
3
Set GPS mode to GPS only (not GLONASS/Multiband)
Kayak → Activity Settings → GPS → GPS
GPS-only is accurate enough on open water and preserves battery for your 2–3 hour sessions. Multiband is overkill on the Waitemata.
4
Enable Auto Lap at 1 km
Kayak → Activity Settings → Auto Lap → On → 1 km
Every km the watch will buzz and show your lap HR and pace. Excellent for monitoring HR drift on long sessions — if your km splits are getting slower at the same HR, your aerobic base is improving.
5
Set Recording Interval to Every Second
Kayak → Activity Settings → Recording Interval → Every Second
This gives you the most detailed GPS track and HR data for importing into the app. Increases file size but the Instinct 3 has plenty of storage.
Step 5 — Configure data screens
5
Set up data screens for paddling
What you see on your wrist while on the water
1
Open Data Screens settings
MENU → Activities & Apps → Kayak/OC1 → Activity Settings → Data Screens
2
Screen 1 — MAF primary screen
This is what you see most of the time on easy long sessions. Set to a large HR display.
Screen 1: Heart Rate focus
Large field (centre)Heart Rate (bpm)
Top leftHR Zone
Top rightAvg Heart Rate
Bottom leftDistance
Bottom rightTimer
3
Screen 2 — Pace & distance screen
Swipe to this when you want to check your speed. Don't watch this on easy sessions — HR is the metric that matters.
Screen 2: Pace & Speed
Large fieldPace (/km)
Top leftSpeed (km/h)
Top rightAvg Pace
Bottom leftDistance
Bottom rightHeart Rate
4
Screen 3 — Interval/Quality screen
Use this on Thursday threshold sessions to track interval effort.
Screen 3: Interval / Quality
Large fieldHeart Rate (bpm)
Top leftLap Time
Top rightLap HR
Bottom leftLap Distance
Bottom rightLaps
On interval Thursdays: press LAP at the start and end of each 8-min hard effort. The watch records avg HR per lap so you can review them after.
Garmin Connect app — recommended settings
📱 In the Garmin Connect app on your iPhone
Training Status: Set to Manual — prevents the watch from overriding your MAF plan with Garmin's suggested workouts.
Body Battery: Check this every morning before sessions. Below 50 → consider shifting your session to easy or rest.
HRV Status: Enable in Health Stats. A declining HRV trend over 3+ days = back off and recover before the next quality session.
Activity uploads: Sync after every session to build history. Enable auto-sync over Wi-Fi so your data is always up to date.
Body Battery: Check this every morning before sessions. Below 50 → consider shifting your session to easy or rest.
HRV Status: Enable in Health Stats. A declining HRV trend over 3+ days = back off and recover before the next quality session.
Activity uploads: Sync after every session to build history. Enable auto-sync over Wi-Fi so your data is always up to date.
Body Battery — training decision guide
75+
High — go as planned
Full session as scheduled. Quality and long sessions are fine.
50–74
Moderate — MAF only
Do the session but keep it easy MAF. Skip or shorten Thursday quality session if it's a hard day.
25–49
Low — easy or short
Short easy session only (40 min max at well below MAF). No quality work. Sleep and nutrition are the priority.
0–24
Critical — rest day
Take the day off. Training in this state causes injury and sets back adaptation. Trust the rest.
Wrist HR accuracy on the water: The Instinct 3 optical HR sensor works well at steady-state paddling but can be less accurate during sprint efforts due to wrist movement. For threshold Thursday sessions, a Garmin chest strap (HRM-Pro or HRM-Dual) gives the most accurate HR data. For easy MAF sessions the wrist sensor is fine.
Training calendar
Tue • Thu • Sat
Planned vs completed sessions at a glance
May 2025
Completed
Quality session
Planned
This week
Log sessions in the History tab to see your weekly summary here.
Add to iPhone calendar
Download a recurring calendar file for your Tue/Thu/Sat sessions. Opens in iPhone Calendar — tap "Subscribe" to add all sessions at once.
Training load
Fitness • Fatigue • Form
Fitness (CTL)
--
Fatigue (ATL)
--
Form (TSB)
--
Today’s readiness
Log sessions to see readiness
Your fitness and fatigue scores are calculated from your session history. Log at least 2 weeks of sessions for meaningful data.
Load trend (weekly)
Fitness (42d)
Fatigue (7d)
What these numbers mean
Fitness (CTL) — 42-day rolling average training load. Goes up slowly with consistent training. Aim to build 3–5 points per week in base phase.
Fatigue (ATL) — 7-day rolling average. Spikes after hard weeks. Normal to be higher than fitness during build phase.
Form (TSB) = Fitness − Fatigue. Positive = fresh and ready. Negative = fatigued but building fitness. Aim for +5 to +15 on race week.
Fatigue (ATL) — 7-day rolling average. Spikes after hard weeks. Normal to be higher than fitness during build phase.
Form (TSB) = Fitness − Fatigue. Positive = fresh and ready. Negative = fatigued but building fitness. Aim for +5 to +15 on race week.
Personal records
Your bests & milestones
Auto-detected from your session history
Personal bests
Longest paddle
-- km
Log sessions to track
Longest duration
-- min
Log sessions to track
Best MAF pace
--:-- /km
Needs dist + HR data
Best MAF% (time in zone)
-- %
Log sessions to track
Most sessions in a week
--
Log sessions to track
Plan milestones
Weekly reflection
How did the week feel?
A 2-min journal — the most under-rated training tool
Reflection history
No reflections logged yet.
A weekly check-in takes 2 minutes and reveals patterns over the 20 weeks.
A weekly check-in takes 2 minutes and reveals patterns over the 20 weeks.