Track.
Train.
Triumph.

📱 Phone on a tripod or propped, directly to your side at hip height

🚴 Ride steady in your normal position, 10-15 seconds

👖 Wear fitted clothing so joints are visible

💡 Good lighting, whole bike and body in frame

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🏊 Swim × 4.0 — highest effort per mile

🏃 Run × 1.0 — baseline discipline

🚴 Bike × 0.25 — lowest effort per mile

ACWR = this week's TLS ÷ 4-week average TLS
Measures how sharply load is ramping. Sweet spot: 0.8–1.3 · Caution: 1.3–1.5 · Danger: above 1.5. Staying in the sweet spot builds fitness while keeping injury risk low.

Training hours = total moving time across every tagged activity (all sports, including strength), summed per week. Uses moving time, not elapsed — stops and breaks don't count.

Fitness score = 4-week rolling average of weekly TLS. This is the same chronic-load (CTL-style) model used by platforms like TrainingPeaks — it rises with sustained consistent training and falls during breaks or taper. A slow steady climb is the goal; sudden jumps mean load spikes.

Run pace index = (60 ÷ average run pace in min/mi) × 10, per week. Purely a normalized speed number so faster weeks plot higher — e.g. 8:00/mi = 75, 7:30/mi = 80. Weeks with under 2 run miles carry the previous value forward.

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