Sample question
What should the sample athlete do today?
Today
Sleep Performance
↗7 h 48 min
Good · Time asleep
101% of sleep need
Good sleep score
- Deep 1 h 38 min
- Light 4 h 12 min
- REM 1 h 57 min
Sleep Need for tomorrow: 8 h 00 min
Recovery
↗Today's recorded high
Garmin Body Battery
High recorded Body Battery
- Today's low
- 16
- Charged
- +70
- Drained
- −64
Illustrative example · no Garmin sync.
Overnight HRV
↗Within your usual range
Sample signals within the usual ranges
Usual range 52.4–65.3 ms│ Today
Compared with your own recent history.
More to explore
Your month in motion
Training calendar
Completed workouts and your next recommended sessions.
October 2026
| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|
- Running
- Walking
- Cycling
- Strength
- Completed
- Recommended
- Planned rest
- Today
Select a date for details. Use arrow keys to move between dates.
In the books · Sample data
Thursday, October 1
1 completed session
In the books · Sample data
Friday, October 2
1 completed session
In the books · Sample data
Saturday, October 3
1 completed session
In the books · Sample data
Sunday, October 4
1 completed session
In the books · Sample data
Monday, October 5
No workout recorded
Completed activities appear here after Garmin syncs. An empty date doesn't mean a planned rest day.
Explore this date in HistoryIn the books · Sample data
Tuesday, October 6
1 completed session
In the books · Sample data
Wednesday, October 7
1 completed session
In the books · Sample data
Thursday, October 8
1 completed session
In the books · Sample data
Friday, October 9
1 completed session
In the books · Sample data
Saturday, October 10
1 completed session
In the books · Sample data
Sunday, October 11
1 completed session
In the books · Sample data
Monday, October 12
No workout recorded
Completed activities appear here after Garmin syncs. An empty date doesn't mean a planned rest day.
Explore this date in HistoryIn the books · Sample data
Tuesday, October 13
1 completed session
In the books · Sample data
Wednesday, October 14
1 completed session
In the books · Sample data
Thursday, October 15
1 completed session
In the books · Sample data
Friday, October 16
1 completed session
In the books · Sample data
Saturday, October 17
1 completed session
In the books · Sample data
Sunday, October 18
1 completed session
In the books · Sample data
Monday, October 19
No workout recorded
Completed activities appear here after Garmin syncs. An empty date doesn't mean a planned rest day.
Explore this date in HistoryIn the books · Sample data
Tuesday, October 20
1 completed session
In the books · Sample data
Wednesday, October 21
1 completed session
In the books · Sample data
Thursday, October 22
1 completed session
In the books · Sample data
Friday, October 23
1 completed session
In the books · Sample data
Saturday, October 24
1 completed session
In the books · Sample data
Sunday, October 25
1 completed session
In the books · Sample data
Monday, October 26
No workout recorded
Completed activities appear here after Garmin syncs. An empty date doesn't mean a planned rest day.
Explore this date in HistoryIn the books · Sample data
Tuesday, October 27
1 completed session
In the books · Sample data
Wednesday, October 28
1 completed session
In the books · Sample data
Thursday, October 29
1 completed session
In the books · Sample data
Friday, October 30
1 completed session
In the books · Sample data
Saturday, October 31
1 completed session
{"sleep": {"dates": ["2026-10-03", "2026-10-04", "2026-10-05", "2026-10-06", "2026-10-07", "2026-10-08", "2026-10-09", "2026-10-10", "2026-10-11", "2026-10-12", "2026-10-13", "2026-10-14", "2026-10-15", "2026-10-16", "2026-10-17", "2026-10-18", "2026-10-19", "2026-10-20", "2026-10-21", "2026-10-22", "2026-10-23", "2026-10-24", "2026-10-25", "2026-10-26", "2026-10-27", "2026-10-28", "2026-10-29", "2026-10-30", "2026-10-31", "2026-11-01"], "total_s": [25320, 26040, 27060, 28020, 28560, 28500, 27840, 26820, 25860, 25200, 25200, 25800, 26760, 24480, 25200, 25260, 24780, 23820, 26100, 25380, 25140, 25560, 26460, 27480, 28320, 28620, 28320, 27480, 26400, 28080], "deep_s": [5317, 5468, 5683, 5884, 5998, 5985, 5846, 5632, 5431, 5292, 5292, 5418, 5620, 5141, 5292, 5305, 5204, 5002, 5481, 5330, 5279, 5368, 5557, 5771, 5947, 6010, 5947, 5771, 5544, 5897], "light_s": [13673, 14062, 14612, 15131, 15422, 15390, 15034, 14483, 13964, 13608, 13608, 13932, 14450, 13219, 13608, 13640, 13381, 12863, 14094, 13705, 13576, 13802, 14288, 14839, 15293, 15455, 15293, 14839, 14256, 15163], "rem_s": [6330, 6510, 6765, 7005, 7140, 7125, 6960, 6705, 6465, 6300, 6300, 6450, 6690, 6120, 6300, 6315, 6195, 5955, 6525, 6345, 6285, 6390, 6615, 6870, 7080, 7155, 7080, 6870, 6600, 7020], "awake_s": [1080, 1080, 1080, 1080, 1080, 1080, 1080, 1080, 1080, 1080, 1080, 1080, 1080, 1080, 1080, 1080, 1080, 1080, 1080, 1080, 1080, 1080, 1080, 1080, 1080, 1080, 1080, 1080, 1080, 1080], "need_min": [465, 465, 465, 465, 465, 465, 465, 465, 465, 465, 465, 465, 465, 465, 465, 465, 465, 465, 465, 465, 465, 465, 465, 465, 465, 465, 465, 465, 465, 465]}, "daily": {"dates": ["2026-10-03", "2026-10-04", "2026-10-05", "2026-10-06", "2026-10-07", "2026-10-08", "2026-10-09", "2026-10-10", "2026-10-11", "2026-10-12", "2026-10-13", "2026-10-14", "2026-10-15", "2026-10-16", "2026-10-17", "2026-10-18", "2026-10-19", "2026-10-20", "2026-10-21", "2026-10-22", "2026-10-23", "2026-10-24", "2026-10-25", "2026-10-26", "2026-10-27", "2026-10-28", "2026-10-29", "2026-10-30", "2026-10-31", "2026-11-01"], "bb_max": [73, 76, 81, 85, 88, 87, 84, 80, 75, 72, 72, 75, 80, 64, 67, 68, 66, 61, 76, 73, 72, 74, 78, 83, 87, 88, 86, 83, 78, 84], "bb_min": [15, 18, 22, 26, 28, 28, 25, 21, 17, 14, 14, 17, 21, 25, 27, 28, 26, 22, 18, 15, 14, 16, 19, 23, 27, 28, 27, 23, 19, 16], "bb_charged": [59, 62, 67, 71, 74, 73, 70, 66, 61, 58, 58, 61, 66, 50, 53, 54, 52, 47, 62, 59, 58, 60, 64, 69, 73, 74, 72, 69, 64, 70], "bb_drained": [53, 56, 61, 65, 68, 67, 64, 60, 55, 52, 52, 55, 60, 44, 47, 48, 46, 41, 56, 53, 52, 54, 58, 63, 67, 68, 66, 63, 58, 64], "resting_hr": [49, 49, 50, 51, 51, 51, 51, 50, 49, 49, 48, 49, 50, 55, 55, 55, 55, 54, 49, 48, 48, 49, 49, 50, 51, 51, 51, 50, 49, 49]}, "weight": [["2026-09-27", 70.6], ["2026-09-28", 70.6], ["2026-09-29", 70.5], ["2026-09-30", 70.3], ["2026-10-01", 70.2], ["2026-10-02", 70.2], ["2026-10-03", 70.2], ["2026-10-04", 70.3], ["2026-10-05", 70.4], ["2026-10-06", 70.6], ["2026-10-07", 70.6], ["2026-10-08", 70.6], ["2026-10-09", 70.5], ["2026-10-10", 70.4], ["2026-10-11", 70.3], ["2026-10-12", 70.2], ["2026-10-13", 70.2], ["2026-10-14", 70.2], ["2026-10-15", 70.4], ["2026-10-16", 70.5], ["2026-10-17", 70.6], ["2026-10-18", 70.6], ["2026-10-19", 70.6], ["2026-10-20", 70.4], ["2026-10-21", 70.3], ["2026-10-22", 70.2], ["2026-10-23", 70.2], ["2026-10-24", 70.2], ["2026-10-25", 70.3], ["2026-10-26", 70.5], ["2026-10-27", 70.6], ["2026-10-28", 70.6], ["2026-10-29", 70.6], ["2026-10-30", 70.5], ["2026-10-31", 70.3], ["2026-11-01", 70.4]], "weight_summary": {"label": "Weight", "unit": "", "value": 70.4, "date": "2026-11-01", "avg7": 70.5, "avg30": 70.39333333333335, "delta": 0.10666666666665492, "good": null, "spark": [70.2, 70.3, 70.4, 70.6, 70.6, 70.6, 70.5, 70.4, 70.3, 70.2, 70.2, 70.2, 70.4, 70.5, 70.6, 70.6, 70.6, 70.4, 70.3, 70.2, 70.2, 70.2, 70.3, 70.5, 70.6, 70.6, 70.6, 70.5, 70.3, 70.4], "digits": 1, "fmt": "weight", "chart": "chart-weight"}, "hrv": {"dates": ["2026-10-03", "2026-10-04", "2026-10-05", "2026-10-06", "2026-10-07", "2026-10-08", "2026-10-09", "2026-10-10", "2026-10-11", "2026-10-12", "2026-10-13", "2026-10-14", "2026-10-15", "2026-10-16", "2026-10-17", "2026-10-18", "2026-10-19", "2026-10-20", "2026-10-21", "2026-10-22", "2026-10-23", "2026-10-24", "2026-10-25", "2026-10-26", "2026-10-27", "2026-10-28", "2026-10-29", "2026-10-30", "2026-10-31", "2026-11-01"], "last_night": [57, 59, 62, 64, 66, 66, 64, 61, 58, 56, 56, 58, 61, 51, 53, 53, 51, 49, 59, 57, 56, 57, 60, 63, 65, 66, 65, 63, 60, 62], "weekly_avg": [59, 60, 61, 62, 63, 63, 62, 61, 60, 59, 59, 60, 61, 57, 58, 58, 57, 56, 60, 59, 59, 59, 61, 62, 63, 63, 63, 62, 60, 59], "baseline_low": [52, 52, 52, 52, 52, 52, 52, 52, 52, 52, 52, 52, 52, 52, 52, 52, 52, 52, 52, 52, 52, 52, 52, 52, 52, 52, 52, 52, 52, 52], "baseline_high": [72, 72, 72, 72, 72, 72, 72, 72, 72, 72, 72, 72, 72, 72, 72, 72, 72, 72, 72, 72, 72, 72, 72, 72, 72, 72, 72, 72, 72, 72], "status": [null, null, null, null, null, null, null, null, null, null, null, null, null, null, null, null, null, null, null, null, null, null, null, null, null, null, null, null, null, null]}, "vo2": {"running": [], "cycling": []}, "fitness_age": {"updated": "2026-11-01", "fitness_age": 35.7, "chrono_age": 41, "achievable": 34, "remaining": 1.7, "target_reached": false, "difference": 5.3, "difference_abs": 5.3, "previous": 35.8, "change": -0.1, "change_abs": 0.1, "factors": [{"label": "Vigorous days", "value": 2.4, "unit": "days/week", "digits": 1, "target": 3, "priority": 1, "stale": false, "measured": "2026-11-01", "weeks": 4}, {"label": "Vigorous minutes", "value": 64, "unit": "min/week", "digits": 1, "target": 75, "priority": 2, "stale": false, "measured": "2026-11-01", "weeks": 4}, {"label": "Resting heart rate", "value": 49, "unit": "bpm", "digits": 0, "target": 50, "priority": 3, "stale": false, "measured": "2026-11-01", "weeks": null}], "history": {"dates": ["2026-08-04", "2026-08-05", "2026-08-06", "2026-08-07", "2026-08-08", "2026-08-09", "2026-08-10", "2026-08-11", "2026-08-12", "2026-08-13", "2026-08-14", "2026-08-15", "2026-08-16", "2026-08-17", "2026-08-18", "2026-08-19", "2026-08-20", "2026-08-21", "2026-08-22", "2026-08-23", "2026-08-24", "2026-08-25", "2026-08-26", "2026-08-27", "2026-08-28", "2026-08-29", "2026-08-30", "2026-08-31", "2026-09-01", "2026-09-02", "2026-09-03", "2026-09-04", "2026-09-05", "2026-09-06", "2026-09-07", "2026-09-08", "2026-09-09", "2026-09-10", "2026-09-11", "2026-09-12", "2026-09-13", "2026-09-14", "2026-09-15", "2026-09-16", "2026-09-17", "2026-09-18", "2026-09-19", "2026-09-20", "2026-09-21", "2026-09-22", "2026-09-23", "2026-09-24", "2026-09-25", "2026-09-26", "2026-09-27", "2026-09-28", "2026-09-29", "2026-09-30", "2026-10-01", "2026-10-02", "2026-10-03", "2026-10-04", "2026-10-05", "2026-10-06", "2026-10-07", "2026-10-08", "2026-10-09", "2026-10-10", "2026-10-11", "2026-10-12", "2026-10-13", "2026-10-14", "2026-10-15", "2026-10-16", "2026-10-17", "2026-10-18", "2026-10-19", "2026-10-20", "2026-10-21", "2026-10-22", "2026-10-23", "2026-10-24", "2026-10-25", "2026-10-26", "2026-10-27", "2026-10-28", "2026-10-29", "2026-10-30", "2026-10-31", "2026-11-01"], "fitness_age": [36.6, 36.6, 36.6, 36.6, 36.6, 36.6, 36.5, 36.5, 36.5, 36.5, 36.5, 36.5, 36.5, 36.5, 36.5, 36.5, 36.4, 36.4, 36.4, 36.4, 36.4, 36.4, 36.4, 36.4, 36.4, 36.4, 36.3, 36.3, 36.3, 36.3, 36.3, 36.3, 36.3, 36.3, 36.3, 36.2, 36.2, 36.2, 36.2, 36.2, 36.2, 36.2, 36.2, 36.2, 36.2, 36.1, 36.1, 36.1, 36.1, 36.1, 36.1, 36.1, 36.1, 36.1, 36.1, 36.1, 36.0, 36.0, 36.0, 36.0, 36.0, 36.0, 36.0, 36.0, 36.0, 36.0, 35.9, 35.9, 35.9, 35.9, 35.9, 35.9, 35.9, 35.9, 35.9, 35.9, 35.8, 35.8, 35.8, 35.8, 35.8, 35.8, 35.8, 35.8, 35.8, 35.8, 35.7, 35.7, 35.7, 35.7], "chrono_age": [41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41, 41], "achievable": [34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34, 34]}}}
Today's outlook
Sample data · Last 30 days · Oct 3–Nov 1Select a metric above to explore its full chart.
Sunday, November 1 · Sample data
Sleep Performance
Hours vs. need
Last 30 days
7 at a time
Recorded sleep and Garmin’s estimated need. Missing readings stay visible as gaps. Drag the timeline to explore earlier nights.
Good sleep score
Sleep score: green at 80 or more, yellow from 60 to below 80, red below 60.
- Time asleep
- 7 h 48 min
- Garmin sleep score
- 86 / 100 · Good
- Sleep need
- 465 min
- Sleep need met
- 101%
Your night
- Fell asleep
- Oct 31, 10:44 p.m.
- Woke up
- Nov 1, 6:50 a.m.
- Deep sleep
- 1 h 38 min
- Light sleep
- 4 h 12 min
- REM sleep
- 1 h 57 min
- Awake
- 18 min
Recorded stages as a share of time asleep; awake time is separate.
Sleep Need for tomorrow: 8 h 00 min. Sleep stages and scores are Garmin estimates.
Sunday, November 1 · Sample data
Overnight HRV
Overnight HRV over time
Last 30 daysGarmin's nightly HRV, weekly average, and normal range. The recorded normal range can differ from Tread Lasso's personal comparison below. Missing readings stay visible as gaps.
Within your usual range
Within the middle 80% of your recorded readings from the prior 28 calendar days.
- Today's reading
- 62 ms
- Your usual range
- 52.4–65.3 ms
- Baseline coverage
- 28 valid days
- Compared with your history
- Within the example range
Understanding today's reading
Sample baseline readings. 2.5 ms above your prior median of 59.5; middle 80% range 52.4–65.3 ms, from 28 prior days.
Usual range 52.4–65.3 ms│ Today
Usual ranges use the middle 80% of your readings in the previous 28 calendar days, with at least 14 valid days for this measurement. Missing data remains unknown.
Sunday, November 1 · Sample data
Resting heart rate
Resting heart rate over time
Last 30 daysRecorded resting heart rate. A single reading does not establish fitness or explain a change in recovery. Missing readings stay visible as gaps.
Within your usual range
Within the middle 80% of your recorded readings from the prior 28 calendar days.
- Today's reading
- 49 bpm
- Your usual range
- 48.7–55 bpm
- Baseline coverage
- 28 valid days
- Compared with your history
- Within the example range
Understanding today's reading
Sample baseline readings. 1.0 bpm below your prior median of 50.0; middle 80% range 48.7–55.0 bpm, from 28 prior days. Today's Garmin daily resting-HR summary can still update; it is not a live pulse.
Usual range 48.7–55 bpm│ Today
Usual ranges use the middle 80% of your readings in the previous 28 calendar days, with at least 14 valid days for this measurement. Missing data remains unknown.
Sunday, November 1 · Sample data
Body Battery
Energy over time
Last 30 daysHighs and lows use the 0–100 level scale. Charged and drained points use the right axis and can exceed 100.
High recorded Body Battery
Today's recorded high: green in the upper third, yellow in the middle third, red in the lower third of 0–100. A daily high is not a live energy reading.
- Today's recorded high
- 84 / 100
- Today's low
- 16 / 100
- Charged
- +70 points
- Drained
- −64 points
Today's recorded low and high, on a scale of 0–100. The recorded high is a daily maximum, not a live energy reading.
Sunday, November 1 · Sample data
Weight
Weigh-ins and 7-day average
Last 30 daysEach dot is a recorded weigh-in. The average uses measurements from the preceding 7 calendar days. Day-to-day changes alone do not explain hydration or training readiness.
Close to recent weight
0.0% from your prior 28-day median, using 28 recorded days. Green below 2%, yellow from 2% to below 5%, red at 5% or more. Change in either direction is treated the same; this is variation, not a weight goal.
- Today's weigh-in
- 70.4 kg155.2 lb
- Change since previous weigh-in
- +0.1 kg+0.2 lbSince Oct 31, 2026
- Latest recorded weight
- 70.4 kg155.2 lbToday
- 7-day average
- 70.5 kg155.4 lb7 days ending Today
The longer view · Sample data
Fitness age
Fitness age over time
Last 30 daysYounger than your actual age
Green when Garmin fitness age is younger than actual age, yellow when equal, red when older.
35.7
Fitness age
5.3 years younger
The longer view
Fitness age
How your fitness compares by age, estimated by Garmin. Follow it over time alongside how your training feels.
- Your actual age
- 41 years
- Achievable fitness age
- 34.0 years
Updated . Achievable age is Garmin’s current target.
View fitness age in HealthPrevious Garmin estimate: 35.8 years. Change: -0.1 years.
Garmin's contributing measurements
| Measurement | Recorded | Garmin target | Last measured |
|---|---|---|---|
| Vigorous days | 2.4 days/week | 3.0 days/week | Today |
| Vigorous minutes | 64.0 min/week | 75.0 min/week | Today |
| Resting heart rate | 49 bpm | 50 bpm | Today |
Talk through today
Prewritten exampleOpen Coach
Choose a question to explore an example response for the demo athlete.
Coach · example response
Today, choose 30 minutes of easy running at a conversational effort. After yesterday's tempo run, this supports the 10K goal without adding another hard workout. Start gently and keep the whole session comfortable; there is no pace target to chase. The sample athlete slept 7 hours 48 minutes with a Garmin sleep score of 86 (Good). HRV of 62 ms sits within their recent nightly range, and today's recorded Body Battery high is 84. These are useful recovery signals, alongside how they feel. If the legs feel heavy or energy is low, swap it for a 20-minute relaxed walk, or rest. The 70.4 kg weigh-in is context, not a reason to change the session.
Bring your own goals and Garmin history to the conversation.
Sign in to ask CoachThis is prewritten guidance for a fictional athlete. In your account, Coach uses your recent training, recovery, daily briefing, and saved plan to answer your questions.
Coach's daily check-in
Prewritten exampleToday, choose 30 minutes of easy running at a conversational effort. After yesterday's tempo run, this supports the 10K goal without adding another hard workout.
Prewritten interpretation of the sample morning.
Recovery & morning details Sleep and weight received
Your personal baseline
Recovery signals
Sample signals within the usual ranges
The demo athlete's HRV and resting heart rate are within the example ranges, and recorded sleep need was met. These separate observations are not a readiness score. Yesterday's tempo run still makes an easy session a useful choice today.
Overnight HRV
62 ms
Within the example range
Reading details
Sample baseline readings. 2.5 ms above your prior median of 59.5; middle 80% range 52.4–65.3 ms, from 28 prior days.
Resting heart rate
49 bpm
Within the example range
Reading details
Sample baseline readings. 1.0 bpm below your prior median of 50.0; middle 80% range 48.7–55.0 bpm, from 28 prior days. Today's Garmin daily resting-HR summary can still update; it is not a live pulse.
Completed overnight sleep
7h 48m
101% of recorded sleep need
Reading details
7h 48m asleep against Garmin's 7h 45m need; need met.
Today's weight
Today's weigh-in
70.4 kg155.2 lb
+0.1 kg+0.2 lb since Oct 31
Today's activities
Your movement, as the day unfolds.
The sample athlete hasn't recorded an activity today. Completed exercise appears here after syncing Garmin.