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Demo dashboard · Sample athlete

Explore Today, Training, History, and Coach with a fictional athlete's data. Plans and coaching responses are prewritten examples.

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Session review

Weekend ride

Cycling

Cambridge, United Kingdom Garmin: Base
Analyze with AI

Distance

36.34 km22.58 mi

Moving time

1:24:11

Speed

25.9 km/h16.1 mph

Heart rate

132 bpm

max 155

This recorded session

Training Strain

Recorded

56.8 / 100

Cardiovascular work in recorded training.

100% heart-rate coverage

56.8 out of 100

Cardiovascular load from this recording.

Synthetic demo. Scores use generated heart-rate samples and sample HR settings.

How Training Strain works

Longer sessions add load; harder minutes count more. Effort is measured against resting and maximum heart rate. We add measured load across sessions, then convert the total to a 0–100 score. Session scores cannot be added together.

This first version covers recorded exercise. Heart rate can underrepresent strength work and short explosive efforts. Sleep, HRV and Body Battery remain separate recovery signals.

Resting HR used
49 bpm Synthetic demo baseline
Maximum HR used
190 bpm Synthetic demo setting

Method v1. Heart-rate reserve = (HR − resting HR) ÷ (maximum HR − resting HR). Raw load = minutes × (reserve ÷ 0.70)³, accumulated from valid recording intervals. Score = 100 × (1 − exp(−raw load ÷ 60)). The scale is provisional and is not equivalent to another product's score.

Activity analysis

Prewritten example

Analyzing your activity…

This sample activity lasted 1:24:11 and covered 36.34 km22.58 mi.

Average heart rate was 132 bpm. Heart rate helps describe the effort, but the average alone cannot show how hard it felt or whether the session met your goal. Conditions included 7°C and wind of 12 km/h7 mph; these can affect pace without a change in effort.

For a similar session, start comfortably and settle into the effort you intended. Use the splits and heart-rate pattern alongside how you felt to decide whether to keep the same effort next time or ease back. Watch measurements are estimates, and missing recovery data cannot establish readiness.

Sample guidance for a fictional athlete. Sign in and connect Garmin to analyze your own activities.

Through the session

DistanceTime

Speed average 25.9 km/h16.1 mph

Heart rate average 132 bpm

Route

Generated sample route. Heart rate zones on the route. Hover the map, charts or splits to follow your session.

Wind 12 km/h7 mph from the SW

Split by split

per 5.00 km3.11 mi
SplitTimeHRClimbWind
1 11:15 134 9 m28 ft +4 km/h+2 mph
2 11:48 133 0 m2 ft +8 km/h+5 mph
3 11:33 128 4 m14 ft +7 km/h+5 mph
4 11:26 130 8 m25 ft +1 km/h+1 mph
5 11:52 137 9 m30 ft -6 km/h-4 mph
6 11:16 133 0 m1 ft -9 km/h-5 mph
7 11:52 130 2 m8 ft -6 km/h-3 mph
8 3:10 132 6 m20 ft -1 km/h-1 mph

More about this session

Open the details that matter to you.

Session totals & training effectMore from your watch

Climb

182 m597 ft

Cadence

82 rpm

Load

118

Calories

505 kcal

Heart rate zonesTime at each intensity

Zones from 95 bpm

  1. Zone 1 95+ bpm 13:28
  2. Zone 2 114+ bpm 59:46
  3. Zone 3 133+ bpm 10:06
  4. Zone 4 152+ bpm 0:50
  5. Zone 5 171+ bpm -
Weather & conditions7°C · Partly cloudy

Sample conditions. Your activities use Open-Meteo weather for the area and time.

7°C

Partly cloudy

Feels like 11°C

Wind
12 km/h7 mph from the SWgusts up to 19 km/h12 mph
On your route
Headwind and tailwind about eveninto the wind 50% of the time
Rain during it
Drycloud cover 45%
Humidity
72%dew point 7.0°C
Heat effect
No effecttemperature + dew point = 13.6 °C (runners' rule of thumb)
Pressure
1,017 hPa1,013 hPa at ground level
Visibility
24.0 km14.9 mi
Elevation, cadence & other recordingsExplore each measurement

Elevation average 24 m79 ft

Cadence average 82 rpm

Headwind average +0 km/h+0 mph, minus means tailwind

Watch laps8 laps
LapDistanceTimeSpeedHR
15.00 km3.11 mi11:15 26.7 km/h16.6 mph134
25.00 km3.11 mi11:48 25.4 km/h15.8 mph133
35.00 km3.11 mi11:33 26.0 km/h16.1 mph128
45.00 km3.11 mi11:26 26.2 km/h16.3 mph130
55.00 km3.11 mi11:52 25.3 km/h15.7 mph137
65.00 km3.11 mi11:16 26.6 km/h16.6 mph133
75.00 km3.11 mi11:52 25.3 km/h15.7 mph130
81.34 km0.83 mi3:10 25.4 km/h15.8 mph132
Against your last 90 days11 cycling activities
Distance
36.3 km22.6 mi vs 32.0 km19.9 mi on average. Longer than 73% of them.
Heart rate
132 bpm vs 134 bpm on average