Performance Dashboard

Ready

Upload your first run

Choose activity files, a Final Surge XLSX export, a Strava or Zepp ZIP, another ZIP archive, or a ZIP archive URL to assemble a private running dashboard with weekly trends, age-aware race predictions, workout cards, heart-rate patterns, and AI-ready text exports.

Athlete Snapshot

Training profile

These highlight cards summarize your recent training volume and trends. They update with each analysis.

Lactate Threshold

-- /mi

Threshold pace is the fastest pace you can sustain for about an hour. It's estimated from your heart rate and pace data.

Current Fitness

VDOT is an equivalent VO2max estimate from your recent performances. Higher is better — it indicates more aerobic power.

-- VDOT estimate

Best 800m --

Best Mile --

Best 2 Mile --

Heart Rate Zones

These zones are estimated from your data. Zone 2 is your aerobic base; threshold work lives in Zone 4.

Training Overview

Weekly mileage, load, and efficiency

Aerobic Trends

Aerobic efficiency and decoupling

Fitness Analysis

Threshold or VO2 limiter

This analysis helps identify whether your ceiling is VO2max capacity or lactate threshold endurance.

Evidence

Cycle questions

Patterns to investigate

Understanding the metrics

Workout Targets

Recommended training paces

Coach-style targets blended from observed files and profile context.

Pace Adjustment: 0s

These paces blend your observed data with VDOT-based training prescriptions. Use them as starting points.

Performance Profile

Pace Curve

Maximum maintained pace vs. duration.

This curve shows your best observed speeds for various durations, anchored by your personal bests.

Intensity + Adaptation

Mileage distribution and adaptation timeline

The pie chart shows how your mileage splits across easy, moderate, and hard efforts. Most coaches recommend 80% easy.

Adaptation clocks

Training Plan Builder

Turn the analysis into a target-race plan

Target Race Timeline

Projected finish time to race day

Training Export

Full summary for AI synthesis

Track Coach Chat

Activity Cards

Uploaded runs

Condensed View

Runs are grouped by week. Select a compact card to expand it in place.

Selected Workout

Performance Dashboard

Build your analysis profile

Upload your first run

Training profile

-- /mi

Weekly mileage, load, and efficiency

Aerobic efficiency and decoupling

Threshold or VO2 limiter

Evidence

Cycle questions

Patterns to investigate

Understanding the metrics

Recommended training paces

Pace Curve

Mileage distribution and adaptation timeline

Adaptation clocks

Turn the analysis into a target-race plan

Projected finish time to race day

Full summary for AI synthesis

Uploaded runs

Workout detail

Best efforts

Mile splits

HR zone distribution

Workout trends

Workout insights

Running dynamics

Data coverage

Selected workout export