Each blue point is your Efficiency Factor — the distance you cover per heartbeat at easy effort, shown ×100 (so 121 ≈ 1.21m per beat). It's heat-adjusted and smoothed over 4 weeks, and rises as your aerobic engine improves — roughly 100 for a beginner, 160+ for a fast club runner. When your block has a time goal, the lower panel shows Coach Miles' prediction of your race time today — the line is a 3-week median (faint dots are the raw weekly predictions), the dashed line marks target pace. A flat or dipping stretch during a hot spell or hard block reflects fatigue or conditions, not lost fitness.
| Date | Session | Dist | Pace | HR |
|---|
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Training paces are the median of your last 4 weeks of qualifying runs, updated live as you sync. The badge under each shows movement vs an earlier week — ▼ down means faster. Rows show "No data yet" until enough runs exist.
Based on your max HR.
80/20 boundary