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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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Training totals

A closer look at the sample athlete's recorded training. Return to Today for the next session.

This week

0min

0 activities. Your 4-week average is 4 h 48 min a week.

Mon
Tue
Wed
Thu
Fri
Sat
Sun

Weekly volume

TimeDistance

Training load

4 weeks12 weeks6 months

Seven-day total of your Garmin exercise loads, with a 28-day weekly average for context. These are calculated from your recorded workouts.

Where is Garmin’s green optimal range?

Garmin calculates exercise load from estimated excess post-exercise oxygen consumption (EPOC), using your heart-rate data. Its acute-load curve weights recent workouts, and the green band marks your personalized optimal range based on fitness and training history.

Garmin’s exact acute load, personalized range, and focus targets aren’t included in the workout data currently available to Tread Lasso. These charts use the exercise loads and primary benefits supplied with your workouts.

How Garmin measures training load

Fitness, fatigue & form

Last 6 months

Estimates from your Garmin exercise loads across all sports. Positive Form suggests more freshness; negative Form suggests more accumulated training fatigue.

Fitness

62.2

42-day weighted load · through today

Fatigue

54.0

7-day weighted load · through today

Form

+1.4

Yesterday’s Fitness minus Fatigue

How these estimates work

Fitness and Fatigue are exponentially weighted daily exercise loads with 42-day and 7-day time constants. Workouts on the same day are added together; days without recorded workouts allow both values to decay. Form uses yesterday’s values to describe freshness entering today, before today’s workouts.

The model uses all imported workout history, regardless of the chart range. Values use Garmin exercise-load units per day, so they won’t match TSS-based Fitness, Fatigue or Form scores from other apps. They are training-load trends, not Garmin’s Training Readiness or a measurement of recovery from sleep, illness or stress.

Exercise load

Last 6 months

Garmin’s load for each workout, colored by primary benefit. Select a bar to open the activity.

Workout focus

Last 4 weeks

Whole workout loads grouped by Garmin’s primary-benefit label. Garmin’s Load Focus can split one workout across multiple categories, so its totals may differ.

Health now

All health data

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

Activity calendar

Minutes of activity per day

Activities

26 Oct - 1 Nov

Distance
26.0 km16.2 mi
Time
3 h 22 min
Activities
6

  1. Tempo by the river

    Threshold Tempo
    Distance
    9.00 km5.59 mi
    Time
    46:00
    Pace
    5:07 /km8:14 /mi
    Avg HR
    161 bpm
    Climb
    45 m148 ft
    Load
    140

    12°CPartly cloudywind 12 km/h7 mph SW

  2. Lunchtime walk

    Recovery
    Distance
    2.71 km1.69 mi
    Time
    32:15
    Pace
    11:53 /km19:07 /mi
    Avg HR
    94 bpm
    Climb
    14 m46 ft
    Load
    10

    12°CPartly cloudywind 12 km/h7 mph SW

  3. Lunchtime walk

    Recovery
    Distance
    3.24 km2.01 mi
    Time
    38:46
    Pace
    11:58 /km19:16 /mi
    Avg HR
    99 bpm
    Climb
    16 m52 ft
    Load
    12

    12°CPartly cloudywind 12 km/h7 mph SW

  4. Tempo by the river

    Threshold Tempo
    Distance
    6.18 km3.84 mi
    Time
    31:31
    Pace
    5:06 /km8:12 /mi
    Avg HR
    164 bpm
    Climb
    31 m102 ft
    Load
    96

    12°CPartly cloudywind 12 km/h7 mph SW

  5. Strength & mobility

    Recovery
    Time
    26:41
    Avg HR
    106 bpm
    Load
    19

  6. Easy park loop

    Easy Base
    Distance
    4.88 km3.03 mi
    Time
    27:33
    Pace
    5:39 /km9:05 /mi
    Avg HR
    141 bpm
    Climb
    24 m79 ft
    Load
    50

    11°CPartly cloudywind 12 km/h7 mph SW

19-25 Oct

Distance
66.6 km41.4 mi
Time
5 h 17 min
Activities
6

  1. Sunday long run

    Long runs Base
    Distance
    10.82 km6.72 mi
    Time
    1:04:05
    Pace
    5:55 /km9:32 /mi
    Avg HR
    144 bpm
    Climb
    54 m177 ft
    Load
    113

    11°CPartly cloudywind 12 km/h7 mph SW

  2. Weekend ride

    Base
    Distance
    35.85 km22.28 mi
    Time
    1:25:59
    Speed
    25.0 km/h15.5 mph
    Avg HR
    132 bpm
    Climb
    179 m587 ft
    Load
    116

    11°CPartly cloudywind 12 km/h7 mph SW

  3. Lunchtime walk

    Recovery
    Distance
    3.81 km2.37 mi
    Time
    45:24
    Pace
    11:55 /km19:10 /mi
    Avg HR
    99 bpm
    Climb
    19 m62 ft
    Load
    14

    11°CPartly cloudywind 12 km/h7 mph SW

  4. Tempo by the river

    Threshold Tempo
    Distance
    9.48 km5.89 mi
    Time
    47:48
    Pace
    5:02 /km8:07 /mi
    Avg HR
    159 bpm
    Climb
    47 m154 ft
    Load
    148

    11°CPartly cloudywind 12 km/h7 mph SW

  5. Strength & mobility

    Recovery
    Time
    35:48
    Avg HR
    107 bpm
    Load
    26

  6. Easy park loop

    Easy Base
    Distance
    6.65 km4.13 mi
    Time
    38:16
    Pace
    5:45 /km9:15 /mi
    Avg HR
    140 bpm
    Climb
    33 m108 ft
    Load
    68

    11°CPartly cloudywind 12 km/h7 mph SW

Make this training workspace yours

Sign in with Google or GitHub and connect Garmin to import your activities and health data. Set your training focus, build a week in Training, and return to Today for your morning check-in.

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Connect your Garmin

Get your Personal API key from Garmin ↗

A Garmin Personal API key lets Tread Lasso import your activities and health data. Each person connects their own Garmin account.

How to get started
  1. Sign in to Tread Lasso with Google or GitHub.
  2. Follow the Garmin link above, sign in to Garmin Connect, and create a Personal API key. Copy the key.
  3. Paste it into Profile & account and choose Connect Garmin. Your training history imports automatically.

Your key grants access to your Garmin data. We store it encrypted and decrypt it on our server to import your data. You can revoke it in Garmin at any time.