Health

Built 2026-06-28 00:06 UTC

Vitals

Resting HR (manual)
57 bpm
Hardcoded 2026-06-09 · not auto-updating
Strava can't supply resting HR on this plan, so it's hardcoded from Apple Health (~6-month average) and needs a periodic manual update. Drives %HRR for the WHO/AHA and fitness calculations (paired with a 176 bpm age-based max HR).

Videos

Races

Running mileage — 2026-06-28

↻ Sync

Safe training limits (10% rule)

Max single run
6.4 mi
Longest run you can safely do without exceeding the trailing 4-week peak by more than 10%. Based on 5.8 mi peak.
Max this week
9.2 mi
Maximum safe total for the current 7-day period — 10% above last week's 8.3 mi.
Remaining this week
4.6 mi✓
Miles left to run this week before hitting the 10% weekly limit. You've run 4.6 mi so far.

Daily mileage (last 8 weeks) — each bar is one run day; red bars exceed the 10% single-run limit

Rolling 7-day total (last 8 weeks)

Last 7 days
4.6 mi
Total miles run in the trailing 7 days ending today.
4-week avg
6.4 mi
Average weekly mileage over the 4 complete 7-day periods before this one. A stable baseline to compare against.
Week-over-week change
-45.0% ✓
Change in total mileage vs. the previous 7-day period. Increases over 10% raise injury risk — the 10% rule is a common guideline in running.
Peak day (last 7 days)
2.4 mi
Longest single run in the trailing 7 days. Sudden spikes in longest run length can stress the body more than weekly totals alone.
Peak day (trailing 4 wks)
5.8 mi
Longest single run across the 4 complete 7-day periods before this one. Used as the baseline for detecting peak-day spikes.
Peak day change
-58.0% ✓
How much longer the trailing 7-day peak run is vs. the prior 4-period peak. Exceeding 10% is a warning sign for injury risk.

Open Strava →

Fitness & readiness — 2026-06-28

↻ Sync
Readiness
55.1/100~
Daily energy estimate blending current form (TSB) with the trailing 7-day sleep quality average. Sleep nudges the score by up to ±15%. Higher is better: ≥65 good (recovered, ready to push), 40–64 middling (train easy), <40 low (rest/recover).
Form (TSB)
+1.5✓
Neutral
Fitness − fatigue (CTL − ATL). Negative TSB means you're loading harder than your baseline; very negative is over-training territory. Zones: -10 to +25 optimal / fresh (good — gaining fitness or race-ready), -30 to -10 productive or >+25 transition/detraining (middling), <-30 high-risk / over-trained (back off).
Fitness (CTL)
16.2
42-day exponentially weighted moving average of daily training load (hrTSS). Slow-moving baseline that reflects long-term aerobic conditioning. No fixed good/bad number — higher = fitter, and the trend is what matters: steadily rising = building fitness, falling = detraining. Its gap to Fatigue (ATL) is your Form above.
Fatigue (ATL)
14.6
7-day EWMA of daily training load — short-term workload. Stays above CTL when you're stressing the body to build fitness. No fixed good/bad — it's expected to rise during hard blocks; what matters is ATL vs CTL: above CTL (negative Form) = loading harder than baseline (productive in bursts, risky if sustained), below CTL (positive Form) = fresh / recovering.
Sleep modifier
+4%
7-day sleep avg: 85.3%
How recent sleep is adjusting today's readiness. Capped at ±15%; neutral at 80% sleep quality.

Fitness, fatigue and form (last 120 days) — CTL (blue) is 42-day EWMA training load; ATL (red) is 7-day EWMA; TSB (green) is fitness minus fatigue on the right axis

Using age-derived max HR (176) and manual resting HR (57). Set STRAVA_BIRTHDAY in .env or grant Strava profile:read_all for a tighter fit.

Open intervals.icu →

WHO/AHA activity guidelines — 2026-06-28

↻ Sync
Combined moderate-equivalent (7d)
84 min⚠
Moderate + 2 × vigorous min
WHO/AHA recommend ≥150 min/wk; ≥300 for additional benefit. Hover the sub-label for the moderate vs vigorous definitions.
Moderate min (7d)
84 min
40–59% HRR
Trailing 7-day total of activity minutes classified as moderate intensity by average heart rate.
Vigorous min (7d)
0 min
≥60% HRR
Trailing 7-day total of activity minutes at ≥60% HRR. Counts double toward the 150-min combined target.
Strength days (7d)
1~
Target: ≥2/wk
Calendar days in the last 7 with at least one Strava activity of sport_type WeightTraining.

Weekly aerobic minutes & strength days (rolling 7-day) — lines are minutes/week; dashed references are WHO/AHA thresholds; bars on the right axis are strength days/week

WHO physical activity guidelines →

Sleep quality — 2026-06-24

↻ Sync
Trailing 7-day avg
84.6%~
Average sleep quality percentage over the last 7 nights from Sleep Cycle. Below 70% is a warning; above 90% is considered healthy.

Sleep quality vs. daily mileage — quality % (left axis) and miles run (right axis); click legend to toggle

Open Sleep Cycle →