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Demo dashboard · Sample athlete

Synthetic training data. Coaching examples are prewritten, so you can explore before connecting Garmin.

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Health

Fitness age, sleep, Body Battery, weight and the signals behind your recovery

Fitness age

35.7 years

Today

7-day average 35.7

-0.2 vs the month before

Sleep

7 h 48 min

Today

7-day average 7 h 43 min

+25 min vs the month before

Body Battery

84

Daily high · Today

7-day average 84

+8 vs the month before

Weight

70.4 kg155.2 lb

Today

7-day average 70.5 kg155.4 lb

+0.1 kg+0.2 lb vs the month before

Resting heart rate

49 bpm

7-day average 50

-0 vs the month before

HRV last night

62 ms

7-day average 63

+5 vs the month before

VO2max

52.6

7-day average 52.7

+0.3 vs the month before

Sleep score

86

7-day average 85

+5 vs the month before

Stress

22

7-day average 29

+0 vs the month before

Steps

11,281

7-day average 10,747

-75 vs the month before

Sleep consistency

13 min

7-day average 15

-2 vs the month before

These are watch estimates, useful for spotting your own trends. They are not medical measurements; anything that worries you is one for a doctor.

Sleep

Hours per night

Start with the time you had to sleep, then look across several nights. The stage breakdown comes from your watch's estimates; it is useful context rather than a target to hit each night. Unstaged means Garmin recorded sleep without assigning a stage.

Use sleep need and timing consistency alongside this chart to spot a run of shorter nights or a changing schedule.

Sleep consistency

Timing variation over 7 days · Lower is more consistent

Timing variation

13 min

Average of bedtime and wake-time variation

Typical bedtime

22:28

Varies by 12 min

Typical wake time

06:30

Varies by 13 min

Based on 7 nights in the 7 days ending Today. Times use your recorded local clock.

How much your bedtimes and wake times vary around their typical times during each 7-day window. The chart shows each separately; the summary averages the two. Lower values mean a steadier schedule, and zero means the recorded times matched each night.

Calculated from your recorded local sleep times, with at least 3 complete nights per window. Midnight crossings count as small changes. Missing nights are left out, and gaps mean there was not enough timing data.

Sleep score

This is Garmin's nightly score on a 0–100 scale. Compare its direction with your sleep duration and how rested you feel. A single score compresses several measurements and cannot explain a night on its own.

Hours vs. need

Hours per night

Compare your recorded sleep with Garmin’s estimated need. Repeated shortfalls can help you plan more time for sleep. Missing readings stay visible as gaps; Tread Lasso does not invent a target for those nights. Drag the timeline to explore earlier nights.

Heart rate

Daily range, resting and sleeping heart rate

The daily range gives context for your resting and sleeping heart-rate lines. Look for a sustained change from your own recent pattern, then consider sleep, training and how you feel. A lower reading alone does not establish better fitness or recovery.

Heart rate variability

Status: Balanced

HRV describes differences in the time between heartbeats, measured here overnight in milliseconds. The band is the baseline supplied by Garmin. Your recent pattern matters more than another athlete's number.

A reading outside that band needs context from sleep, resting heart rate and recent sessions. HRV alone cannot tell you whether to train hard.

VO2max

Running, ml per kg per minute

Follow Garmin's running fitness estimate over a training block or season. Conditions, sensor readings and the sessions you record can affect it. Small day-to-day movements are less useful than a longer trend supported by your actual running performance.

Pulse ox

Blood oxygen, mostly measured overnight

Daily average and minimum oxygen-saturation estimates from your wrist sensor. Fit, movement and altitude can affect readings, especially isolated lows. These watch estimates are not a diagnosis; discuss persistent unusual readings or symptoms with a clinician.

Breathing rate

Breaths per minute

Awake and sleeping averages describe different parts of your day, so compare each with its own history. A sustained shift is a reason to check the surrounding sleep and training records; the chart cannot identify its cause.

Stress

Daily average, 0 to 100

This is Garmin's physiological stress estimate, based on measurements outside exercise. It does not measure your mood directly. Compare similar days and use the breakdown below to see whether an average hides long stretches without recorded rest.

Stress through the day

Hours in each stress level

See how recorded time is divided among Garmin's rest and stress categories. Compare the balance across days, keeping watch wear time in mind. A shorter bar can mean less recorded coverage rather than a quieter day.

Body Battery

Daily high, low, charged and drained

Garmin summarizes estimated energy reserves on a 0–100 scale. The lines use the left axis for daily highs and lows; the bars use the right axis for points charged and drained. Those daily totals can exceed 100.

Use this as supporting context alongside sleep and your own recovery pattern. A high value does not establish readiness for a hard session.

Steps

Line: your Garmin step goal

Daily movement includes steps from your recorded runs and walks. The goal comes from Garmin and may change over time. Look for a routine that fits your training week rather than treating every day as a new record attempt.

Floors climbed

From the barometer

A rough view of climbing during everyday movement, estimated using changes in air pressure. Hills, stairs and changing weather can all affect the count. Use activity elevation when you want to examine a particular session.

Intensity minutes

Per week, moderate plus vigorous

Weekly totals combine Garmin's moderate minutes with twice its vigorous minutes. This gives everyday movement and exercise a shared view, but it is different from training duration or exercise load. The current week may still be incomplete.

Calories

Resting and active, per day

Garmin separates estimated resting energy use from active energy use. Compare the mix across your week to put longer sessions and quieter days in context. These estimates are not a precise measure of food intake or a fueling prescription.

Weight

Weigh-ins and 7-day average

Latest weight

70.4 kg155.2 lb

Today

7-day average

70.5 kg155.4 lb

Recorded weigh-ins ending Today

Change in average

+0.1 kg+0.2 lb

7-day average vs the previous 30 days

Weight recorded in Garmin Connect. Dots show each weigh-in; the trend averages recorded measurements from the preceding 7 calendar days. Days without a weigh-in are left out. Day-to-day changes can reflect hydration and meal timing as well as longer-term changes.