Progress

Four workout types, four honest answers.

• Overview opens on all workout types over the last 24 weeks (change both at the top).
• First the Training check in one line, and What affects you: the heat or sleep that shifts your numbers.
• Then Progression by workout type. Easy: aerobic efficiency. Long: Heart-rate drift, the second half of each long run against the first. (Drift by the end, a separate measure, is in the long-run trend details and the late-drift card.) Threshold: threshold pace. Intervals: rep pace, for reps of one length.
• Below: overall aerobic fitness and the metrics you pinned.

Each workout trains something different, so each gets its own signal. A fast interval day never hides a slipping easy pace.

A trend you can trust, not a line that flatters.

• The weekly line, and a dashed robust trend that carries the verdict: one good day cannot bend it.
• ▲ Improving only when the change is bigger than your normal day-to-day variation.
• The verdict always reads your runs as measured. When warm weeks move a trend, the share from the heat is stated beside it. The Chart without the heat switch (off by default) only redraws the chart without the heat's share, once your own runs confirm how heat affects you.
• Weekly / Every run; red ring: a run whose type needs confirming; grey ring: a run far off its trend, often a strap or GPS problem.
• Tap a week for its runs; drag across weeks to read any stretch.

• Heat, hills, wind, time of day, resting heart rate, HRV and your check-in tags, each tested on your own runs. A condition counts only once your runs confirm it; until then it says it is still collecting, with a bar of the runs so far.
• A confirmed effect explains a run (“about 2 pts of it from the heat”); it never changes a run's word or colour.
• What holds your late drift: on steady runs of an hour or more, how drift and cadence by the end relate to time past the first hour, strength training, the week before's running, fuel in the run, sleep, HRV and resting heart rate. A link describes; it is never a verdict or a cause. You can also try one change on your next few runs and see what they show.

Block against block: is this training better than the last?

• Metrics: every measure Cursans keeps, from pace to ground contact, each with the same kind of trend.
• Compare: the last 6 weeks against the 6 before, two plans, or blocks you define.
• Change per measure, Timeline week by week, Relationships between two measures (speed against heart rate). Different heat between the blocks is named.