Demo dashboard · Sample athlete
Explore Today, Training, History, and Coach with a fictional athlete's data. Plans and coaching responses are prewritten examples.
Running
Session review
Sunday long run
Sunday 21 December 2025, 07:30 Running
Analyze with AI
This recorded session
Training Strain
Recorded
60.6 / 100
Cardiovascular work in recorded training.
100% heart-rate coverage
60.6 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…
Choose “Analyze with AI” to see an example review of this sample activity.
Pace average 6:32 /km 10:30 /mi
Heart rate average 145 bpm
Route Generated sample route. Heart rate zones on the route. Hover the map, charts or splits to follow your session.
↓ Wind 12 km/h 7 mph from the SW
Split by split per 1.00 km 0.62 mi
More about this session Open the details that matter to you.
Session totals & training effect More from your watch
Run classification & workout blocks Long runs
Sample classification. In your account, you can adjust the kind of run.
Heart rate zones Time at each intensity
Zones from 95 bpm
Zone 1
95+ bpm
9:40
Zone 2
114+ bpm
42:54
Zone 3
133+ bpm
7:15
Zone 4
152+ bpm
0:36
Zone 5
171+ bpm
-
Weather & conditions 16°C · Partly cloudy
Sample conditions. Your activities use Open-Meteo weather for the area and time.
16°C
Partly cloudy
Feels like 11°C
Wind ↓ 12 km/h 7 mph from the SWgusts up to 19 km/h 12 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 0 to 0.5% slowertemperature + dew point = 23.4 °C (runners' rule of thumb)
Pressure 1,017 hPa1,013 hPa at ground level
Visibility 24.0 km 14.9 mi
Elevation, cadence & other recordings Explore each measurement
Elevation average 24 m 79 ft
Cadence average 173 spm
Headwind average +0 km/h +0 mph , minus means tailwind
Watch laps 10 laps
Best efforts in this session Time over each distance
Distance Time Pace Rank
1 km 6:18
6:18 /km 10:08 /mi
Session best
1 mile 10:14
6:21 /km 10:14 /mi
Session best
5 km 32:21
6:28 /km 10:25 /mi
Session best
Against your last 90 days 20 running activities
Distance 9.3 km 5.8 mi vs 7.5 km 4.7 mi on average. Longer than 75% of them.
Pace 6:31 /km 10:30 /mi vs a median of 6:14 /km 10:02 /mi
Heart rate 145 bpm vs 148 bpm on average
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