Tracking your progress
Read the History and Profile tabs — training load, consistency, intensity mix, heart-rate zones, and health trends.
The History tab and training load
- Training load (CTL / ATL / TSB): track your 42-day chronic fitness (CTL), 7-day acute fatigue (ATL), and Training Stress Balance (TSB / Form) to time your taper and avoid overreaching.
- Consistency heatmap: see which days you run and where your active rest days fall.
- Intensity mix: the balance of easy vs hard running (aim for an 80/20 aerobic split).
- Heart-rate zones: your time distribution across aerobic and threshold zones.
- Race-pace estimates: predicted finish times dynamically calibrated to your VDOT.
Pro · Fitness, Fatigue, and Form (TSB)
When your Training Stress Balance (TSB) is negative, you are building fitness but accumulating fatigue. As you enter your taper, TSB rises into positive territory (+5 to +15), signifying peak race freshness.
Tip · The 80/20 check
Use the intensity mix to confirm most of your running is easy. Too much time in the hard zones is the most common cause of stalled progress.
Health trends on your Profile
- See HRV, resting heart rate, and sleep trends pulled from your health app.
- Watch career stats and totals build up over time.
- Spot early warning signs. A rising resting HR or falling HRV often precedes fatigue.
How estimates are calculated
Race-pace estimates combine your VDOT profile with recent workout execution, while load and trend charts merge every synced source into one timeline so the picture reflects all your running, not just runs recorded in Runapt.
Frequently asked
- What is TSS?
- Training Stress Score estimates how much load a run added, based on its duration and intensity. Tracking it over time shows fitness and fatigue.
- Why do my estimates change?
- They update with every run and new race result, so they always reflect your current fitness.
Start
Your next training block can start today.
Tell us the race you’re aiming for and Runapt builds the plan tonight. Your first route is ready before your next run.
No credit card required · Free plan available forever · Cancel Pro anytime