Weekly targets at a glance — km run, % of time in Zone 2 (fat-burning aerobic range), and average cadence (steps per minute). All three rising together = the plan is working.
Resting heart rate — measured by Apple Watch overnight. Lower RHR over time means your heart is getting stronger and pumping more blood per beat (stroke volume). Rising RHR 3+ days in a row is an early overtraining or illness signal.
How your key fitness markers move across the build. Cadence rising + RHR falling at the same pace = aerobic adaptation is working. A flat or falling km line means load needs attention.
RPE = Rate of Perceived Exertion — how hard the session felt (1–10 scale). During iron recovery, anything above 6 on a run means your body is struggling, not adapting. RPE is the honest signal when HR data looks confusing.
Acute:Chronic Workload Ratio — this week's km vs your 4-week rolling average (Gabbett, BJSM 2016). Sweet spot 0.80–1.30 keeps injury risk low. Below 0.8 = undertraining. Above 1.5 = spike zone. Spikes predict injury better than high mileage alone.
This week's reflection generates automatically at the end of the week, once training data is complete.