Activity Calendar & Patterns
Day-of-Week × Hour Heatmap
Activity frequency by day-of-week and hour-of-day.
Training Volume
Distance by Sport
Stacked km per month.
Time by Sport
Stacked hours per month.
Elevation Gain
Stacked metres per month.
Relative Effort
Strava Suffer Score — HR-based effort per month.
Heart Rate Analysis
Average HR by Activity
Per-activity average heart rate. Lower HR at same pace = improved fitness.
Efficiency Factor Trend
EF = speed ÷ HR. Higher EF = more speed per heartbeat = fitter.
HR Zone Distribution
Total time-in-zone across all activities with HR data.
Aerobic Decoupling
Pace/HR drift — first half vs second half. Lower % = better endurance. Positive % = efficiency dropped in 2nd half (faded). Negative % = got stronger as you went.
Declining endurance ⚠️ — changing by 0.938%/activity
Training Load (TRIMP)
Training Impulse — HR-based training load score. Accounts for duration × intensity. Higher = harder session.
HR Recovery Rate
BPM drop after stopping a hard effort. Higher = better aerobic fitness. Qualifies when: recording continues ≥60s after stop, Z3+ intensity, no movement during recovery. 2 activities.
Qualifying activities:
Grade Adjusted Pace & Speed
Running — Pace (Grade Adjusted)
Per-point Minetti model, 35m grade window, 1km split aggregation. Stops excluded.
improving ✅ — 0.098 ± 0.002 min/km/month — LOESS trend (69 splits / 21 runs)
Cycling — Speed (Grade Adjusted)
Per-point Minetti model, 35m grade window, 5min moving-time splits. Stops excluded.
declining ⚠️ — 0.063 ± 0.001 km/h/month — LOESS trend (832 splits / 116 rides)
Climbing Intensity — Avg Elevation Gain per km
How much climbing you do per km, by sport. Higher = hillier routes.
VAM — Vertical Ascent Speed
Metres climbed per hour on uphill sections. Higher = stronger climber.
Pace vs Heart Rate Efficiency
Pace-HR Efficiency \u2014 Run
Each dot = a 1km split. Filtered to Z2 (107–125 bpm = 60–70% of 179 max).
Improvement = cloud shifts up-left
Year-over-Year Comparison
Year-over-Year Comparison
Weekly distance totals overlaid by year. Older years appear fainter (purple), newer years brighter (yellow-green).
Training Load (CTL / ATL / TSB)
CTL / ATL / TSB — Training Load Balance
CTL = Fitness (42d EWMA), ATL = Fatigue (7d EWMA), TSB = Form (CTL − ATL). Current: -17 TSB (Fatigued / Productive)
Takes ~6 weeks to stabilise after a gap. TRIMP-based load (Banister).
Speed-Duration Curve (Critical Pace / Power)
Best Effort Progression
Best 1km Efforts — Running
19 qualifying activities. Full chart with trends.
Trend (last 12mo): improving by 221.5 sec/year
Race Predictor
Race Time Predictor (Riegel)
Based on your 5km best of 35:52 (set Mar 15, 2024). Reference is 780 days old — predictions may not reflect current fitness. Record one 6.5km+ run within 90 days for fresh estimates. Assumes equivalent conditions and adequate training volume. Distances beyond what you've trained are aspirational.
Riegel formula: T₂ = T₁ × (D₂/D₁)^1.06. Only predicts within current fitness — longer distances require specific training.
Sport-Specific
Negative Split Rate
GAP-adjusted pacing: % of runs with negative splits (2nd half faster). 12 qualifying runs.
Negative split rate by distance (all-time)
Naismith Ratio — Hike Efficiency
Compares actual hiking speed to Naismith's rule. Ratio < 1 = faster than predicted, > 1 = slower.
Best Efforts & Records
Gear Mileage
Distance by Gear
Gear Details
| Gear | Activities | Distance | Wear | Sports |
|---|---|---|---|---|
| HASA R3 Sora | 136 | 1389.4 km | N/A | Ride |
| Keen Targhee | 6 | 224.2 km | Good(32%) | Hike |
| Lime/Neuron | 4 | 99.3 km | N/A | Ride |
GPS Activity Map
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Activity Explorer
| Date | Sport | Name | Distance | Time | Elev. | Avg HR | EF | Pace/Speed |
|---|---|---|---|---|---|---|---|---|
| Apr 29, 2026 | Run | Lunch Run | 5.2 km | 36.8 min | 63 m | 152.5 | 11.89 | 8:46 /km |
| Apr 27, 2026 | Hike | Machu Picchu Hike | 6.0 km | 1.8 hrs | 928 m | 113.5 | 38.63 | 16.1 km/h |
| Apr 25, 2026 | Hike | Aguas Calientes | 13.0 km | 2.7 hrs | 362 m | 97.7 | 10.33 | 3.8 km/h |
| Apr 22, 2026 | Hike | Salkantay Trek | 37.9 km | 10.7 hrs | 3419 m | — | — | 3.8 km/h |
| Apr 20, 2026 | Run | Afternoon Run | 1.7 km | 15.7 min | 64 m | 134.8 | 5.81 | 28:37 /km |
| Mar 25, 2026 | Hike | Torres del Paine W Trek | 83.1 km | 24.3 hrs | 2968 m | — | — | 3.5 km/h |
| Mar 20, 2026 | Hike | Laguna de los Tres | 29.7 km | 7.5 hrs | 1128 m | — | — | 3.7 km/h |
| Mar 13, 2026 | Swim | Afternoon Swim | 0.0 km | 21.0 min | 0 m | 127.3 | — | — |
| Mar 2, 2026 | Run | Afternoon Run | 4.0 km | 30.5 min | 77 m | 132.9 | 9.31 | 20:45 /km |
| Feb 21, 2026 | Run | 2XU Tri Run | 4.9 km | 32.8 min | 104 m | 151.2 | 15.99 | 6:53 /km |
| Feb 21, 2026 | Ride | 2XU Tri Ride | 20.5 km | 45.5 min | 261 m | 160.5 | 47.12 | 27.2 km/h |
| Feb 21, 2026 | Swim | 2XU Tri Swim | 0.0 km | 19.8 min | 0 m | 127.3 | — | — |
| Feb 21, 2026 | Ride | Morning Ride | 0.0 km | 16.5 min | 0 m | 133.1 | — | — |
| Feb 18, 2026 | Run | Night Run | 5.2 km | 36.3 min | 105 m | 148.4 | 1.20 | 212:59 /km |
| Feb 14, 2026 | Ride | Afternoon Ride | 9.0 km | 32.3 min | 143 m | 116.8 | 1.68 | 0.5 km/h |
| Feb 13, 2026 | Run | Lunch Run | 3.0 km | 22.3 min | 23 m | 143 | 14.78 | 7:53 /km |
| Feb 9, 2026 | Ride | Evening Ride | 18.9 km | 1.2 hrs | 111 m | 111 | 0.31 | 0.1 km/h |
| Feb 4, 2026 | Run | Evening Run | 5.1 km | 35.9 min | 157 m | 136.1 | 1.02 | 215:27 /km |
| Feb 3, 2026 | Ride | Night Ride | 0.0 km | 33.0 min | 0 m | 121.5 | — | — |
| Jan 31, 2026 | Run | Evening Run | 4.7 km | 33.0 min | 82 m | 154.9 | 15.84 | 7:07 /km |
| Jan 31, 2026 | Ride | Evening Ride | 3.1 km | 12.6 min | 65 m | 117.5 | 1.27 | 0.5 km/h |
| Jan 25, 2026 | Ride | Evening Ride | 16.2 km | 52.2 min | 252 m | 129 | 0.59 | 0.2 km/h |
| Jan 20, 2026 | Swim | Evening Swim | 0.0 km | 23.4 min | 0 m | 147.7 | — | — |
| Jan 16, 2026 | Hike | Lunch Hike | 9.5 km | 2.9 hrs | 4510 m | 102.8 | 15.95 | 6.1 km/h |
| Jan 2, 2026 | Swim | Afternoon Swim | 0.0 km | 28.5 min | 0 m | 125 | — | — |