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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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Today

Sleep Performance

↗

7 h 48 min

Good · Time asleep

101% of sleep need

Good sleep score

Time runs from left to right. Light from 10:44 p.m. to 11:09 p.m., 25 min. Deep from 11:09 p.m. to 11:53 p.m., 44 min. Light from 11:53 p.m. to 12:31 a.m., 37 min. REM from 12:31 a.m. to 12:44 a.m., 13 min. Awake from 12:44 a.m. to 12:47 a.m., 3 min. Light from 12:47 a.m. to 1:13 a.m., 25 min. Deep from 1:13 a.m. to 1:48 a.m., 35 min. Light from 1:48 a.m. to 2:14 a.m., 25 min. REM from 2:14 a.m. to 2:33 a.m., 19 min. Awake from 2:33 a.m. to 2:39 a.m., 6 min. Light from 2:39 a.m. to 3:17 a.m., 37 min. Deep from 3:17 a.m. to 3:35 a.m., 17 min. Light from 3:35 a.m. to 4:00 a.m., 25 min. REM from 4:00 a.m. to 4:26 a.m., 26 min. Awake from 4:26 a.m. to 4:29 a.m., 3 min. Light from 4:29 a.m. to 4:54 a.m., 25 min. REM from 4:54 a.m. to 5:20 a.m., 26 min. Light from 5:20 a.m. to 5:46 a.m., 25 min. Awake from 5:46 a.m. to 5:52 a.m., 6 min. REM from 5:52 a.m. to 6:24 a.m., 32 min. Light from 6:24 a.m. to 6:50 a.m., 25 min. Light: 10:44 p.m.–11:09 p.m. · 25 minDeep: 11:09 p.m.–11:53 p.m. · 44 minLight: 11:53 p.m.–12:31 a.m. · 37 minREM: 12:31 a.m.–12:44 a.m. · 13 minAwake: 12:44 a.m.–12:47 a.m. · 3 minLight: 12:47 a.m.–1:13 a.m. · 25 minDeep: 1:13 a.m.–1:48 a.m. · 35 minLight: 1:48 a.m.–2:14 a.m. · 25 minREM: 2:14 a.m.–2:33 a.m. · 19 minAwake: 2:33 a.m.–2:39 a.m. · 6 minLight: 2:39 a.m.–3:17 a.m. · 37 minDeep: 3:17 a.m.–3:35 a.m. · 17 minLight: 3:35 a.m.–4:00 a.m. · 25 minREM: 4:00 a.m.–4:26 a.m. · 26 minAwake: 4:26 a.m.–4:29 a.m. · 3 minLight: 4:29 a.m.–4:54 a.m. · 25 minREM: 4:54 a.m.–5:20 a.m. · 26 minLight: 5:20 a.m.–5:46 a.m. · 25 minAwake: 5:46 a.m.–5:52 a.m. · 6 minREM: 5:52 a.m.–6:24 a.m. · 32 minLight: 6:24 a.m.–6:50 a.m. · 25 min
10:44 pmSleep start12:45 am2:47 am4:48 am6:50 amWake-up

Recorded sleep stages across last night, including awake time.

  • Deep 1 h 38 min
  • Light 4 h 12 min
  • REM 1 h 57 min
  • Awake 18 min

Sleep Need for tomorrow: 8 h 00 min

Recovery

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Latest synced reading

Garmin Body Battery · Today's high 84

High synced Body Battery

Today's low
16
Charged
+70
Drained
−64

Illustrative example · no Garmin sync.

Today's Activity

Running

Saved plan · suggested session · Sample guidance

Keep it easy

30 min · From your saved week

Run at a comfortable, conversational effort. If tired, choose a 20-minute relaxed walk instead.

An easy day leaves room to recover from yesterday's tempo run.

View today's session

More to explore

Effort over time

Training load

Last 4 weeks · Oct 11–Nov 7 · Sample training

Explore load

310

7-day recorded load

Below your recent average

A lighter week than your recent average. Use today's recovery and saved plan to choose your next session.

28-day weekly average
422
  • 7-day recorded load
  • 28-day weekly average
Recorded training load, October 11 to November 7 A solid line shows rolling seven-day workout load. A dashed line shows the 28-day total divided by four when enough history is available. Gaps indicate unavailable values. Daily values are available in the table below. Oct 11: 411 recorded loadOct 12: 411 recorded loadOct 13: 422 recorded loadOct 14: 430 recorded loadOct 15: 473 recorded loadOct 16: 477 recorded loadOct 17: 480 recorded loadOct 18: 478 recorded loadOct 19: 478 recorded loadOct 20: 475 recorded loadOct 21: 471 recorded loadOct 22: 461 recorded loadOct 23: 461 recorded loadOct 24: 465 recorded loadOct 25: 462 recorded loadOct 26: 462 recorded loadOct 27: 460 recorded loadOct 28: 464 recorded loadOct 29: 462 recorded loadOct 30: 460 recorded loadOct 31: 431 recorded loadNov 1: 399 recorded loadNov 2: 399 recorded loadNov 3: 385 recorded loadNov 4: 378 recorded loadNov 5: 263 recorded loadNov 6: 389 recorded loadNov 7: 310 recorded load

Recorded workouts only · Today is shown so far.

Calculated from Garmin workout loads. Garmin Acute Load and its personalized optimal range are separate measurements.

Illustrative sample · no Garmin sync.

View daily load values
Seven-day workout-load totals and 28-day totals divided by four. Unavailable values are shown as a dash.
Date7-day load28-day weekly average
411450
411450
422450
430451
473448
477448
480448
478451
478451
475450
471449
461446
461446
465447
462451
462451
460450
464450
462443
460443
431436
399438
399438
385436
378436
263415
389447
310422

Your week in motion

Exercise history

Last 7 days · Nov 1–Nov 7 · Sample activities

View history

192.4 min

5 activities · 5 active days

33.4 min above plan so far

192.4 recorded / 159 planned min · 7 of 7 days have targets, including today.

  • Recorded minutes
  • Sample plan target
  • Minutes per day
Sun, Nov 1 55.6 min recorded · 0 min planned Exercise on a planned rest day Sunday long run Mon, Nov 2 0 min recorded · 0 min planned Planned rest day No activity recorded. Tue, Nov 3 24.6 min recorded · 25 min planned 0.4 min below plan Easy park loop Wed, Nov 4 28.1 min recorded · 28 min planned 0.1 min above plan Strength & mobility Thu, Nov 5 38.1 min recorded · 30 min planned 8.1 min above plan Lunchtime walk Fri, Nov 6 46 min recorded · 46 min planned Planned minutes recorded Tempo by the river Sat, Nov 7 · So far 0 min recorded · 30 min planned 30 min below plan so far No activity recorded yet.

Illustrative activities and plan for the sample athlete. Today is shown so far.

Targets compare exercise time only. Effort and session matching are reviewed in Training.

Your month in motion

Training calendar

Completed workouts and your next recommended sessions.

Adjust your plan

November 2031

MonTueWedThuFriSatSun
  • Completed
  • Recommended
  • Planned rest
  • Today

Select a date for details. Use arrow keys to move between dates.

Looking ahead · Sample data

Saturday, November 1

Room for your next session

There isn't a recommendation saved for this date. Plan your next week when you're ready.

Plan your week

0 completed sessions this month

Future sessions follow your saved plan.

Today's outlook

Sample data · Saturday, November 7

Select a metric above to explore its details.

Saturday, November 7 · Sample data

Sleep Performance

Last night's sleep

Night ending Nov 7
Fell asleep
Nov 6, 10:44 p.m.
Woke up
Nov 7, 6:50 a.m.
Awake
18 min
Time runs from left to right. Light from 10:44 p.m. to 11:09 p.m., 25 min. Deep from 11:09 p.m. to 11:53 p.m., 44 min. Light from 11:53 p.m. to 12:31 a.m., 37 min. REM from 12:31 a.m. to 12:44 a.m., 13 min. Awake from 12:44 a.m. to 12:47 a.m., 3 min. Light from 12:47 a.m. to 1:13 a.m., 25 min. Deep from 1:13 a.m. to 1:48 a.m., 35 min. Light from 1:48 a.m. to 2:14 a.m., 25 min. REM from 2:14 a.m. to 2:33 a.m., 19 min. Awake from 2:33 a.m. to 2:39 a.m., 6 min. Light from 2:39 a.m. to 3:17 a.m., 37 min. Deep from 3:17 a.m. to 3:35 a.m., 17 min. Light from 3:35 a.m. to 4:00 a.m., 25 min. REM from 4:00 a.m. to 4:26 a.m., 26 min. Awake from 4:26 a.m. to 4:29 a.m., 3 min. Light from 4:29 a.m. to 4:54 a.m., 25 min. REM from 4:54 a.m. to 5:20 a.m., 26 min. Light from 5:20 a.m. to 5:46 a.m., 25 min. Awake from 5:46 a.m. to 5:52 a.m., 6 min. REM from 5:52 a.m. to 6:24 a.m., 32 min. Light from 6:24 a.m. to 6:50 a.m., 25 min. Light: 10:44 p.m.–11:09 p.m. · 25 minDeep: 11:09 p.m.–11:53 p.m. · 44 minLight: 11:53 p.m.–12:31 a.m. · 37 minREM: 12:31 a.m.–12:44 a.m. · 13 minAwake: 12:44 a.m.–12:47 a.m. · 3 minLight: 12:47 a.m.–1:13 a.m. · 25 minDeep: 1:13 a.m.–1:48 a.m. · 35 minLight: 1:48 a.m.–2:14 a.m. · 25 minREM: 2:14 a.m.–2:33 a.m. · 19 minAwake: 2:33 a.m.–2:39 a.m. · 6 minLight: 2:39 a.m.–3:17 a.m. · 37 minDeep: 3:17 a.m.–3:35 a.m. · 17 minLight: 3:35 a.m.–4:00 a.m. · 25 minREM: 4:00 a.m.–4:26 a.m. · 26 minAwake: 4:26 a.m.–4:29 a.m. · 3 minLight: 4:29 a.m.–4:54 a.m. · 25 minREM: 4:54 a.m.–5:20 a.m. · 26 minLight: 5:20 a.m.–5:46 a.m. · 25 minAwake: 5:46 a.m.–5:52 a.m. · 6 minREM: 5:52 a.m.–6:24 a.m. · 32 minLight: 6:24 a.m.–6:50 a.m. · 25 min
10:44 pmSleep start12:45 am2:47 am4:48 am6:50 amWake-up

Recorded sleep stages across last night, including awake time.

  • Deep 1 h 38 min
  • Light 4 h 12 min
  • REM 1 h 57 min
  • Awake 18 min

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%

Sleep Need for tomorrow: 8 h 00 min. Sleep stages and scores are Garmin estimates.

Recovery & morning details Sleep and weight received

Your personal baseline

Recovery signals

Sample readings

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.

Reading:

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.

Reading:

Completed overnight sleep

7h 48m

101% of recorded sleep need

Reading details

7h 48m asleep against Garmin's 7h 45m need; need met.

Reading:

How this is assessed

Local descriptive checks use each measurement's prior 28 calendar days, with at least 14 valid readings. A notable change means HRV below its prior middle-80% range and at least 10% below its median; resting HR above its range and at least 3 bpm above its median; or sleep at least 60 minutes short. Signals are shown separately and are not added into a score. This is not a diagnosis or a readiness guarantee.

Usual ranges show the middle 80% of your readings in the previous 28 calendar days, using at least 14 valid days for each measurement.

Baseline window: –.

  • Overnight HRV: 28 of 28 baseline days recorded.
  • Resting heart rate: 28 of 28 baseline days recorded.
Explore recovery trends

Today's weight

Today's weigh-in

70.4 kg155.2 lb

+0.1 kg+0.2 lb since Nov 6

Today's activities

Your movement, as the day unfolds.

View activity history

The sample athlete hasn't recorded an activity today. Completed exercise appears here after syncing Garmin.