From first super sprint to 70.3.
No arbitrary race deadline. Build cycling endurance, learn to swim the distance, then introduce running progressively — while keeping your back comfortable.
Super Sprint triathlon
400 m swim · 10 km bike · 2.5 km run
Distance milestones
Your longest recorded session vs each race leg.
Current priorities
A practical focus for your next training block.
Training volume
Time trained each week · previous 12 weeks
Recent activities
Your latest logged sessions
See the work add up.
Track training consistency and performance trends without using an artificial “race-ready percentage”. These graphs rely on your imported or logged activities.
Longest cycling session
Longest logged ride each week · past 12 weeks
Consistency
Past four weeks · cycling session count
Recent cycling performance
Speed and heart rate · latest eight rides over 5 km
How the disciplines are building
Logged sessions · most recent 28 days
Comfort & perceived effort
Not in Strava: how hard rides felt and whether your back limited you.
Bulk GPS route matching
Attach routes to existing Strava activities by activity ID. Does not create duplicate rides or change your training figures.
Make a backup first. Choose your Endurance_Lab_Strava_Routes.json file; review matches before applying.
Every session counts.
Log a workout or import exports from Strava and your devices. Your historical activities feed the charts and distance milestones.
Bring your history with you
Import Strava CSV, Garmin FIT, GPX or TCX. Review before saving; duplicates are skipped.
Your training week.
Put sessions on days that suit you. Your 12-week plan is a guide, not an obligation, and rest days are part of progressing towards 70.3.
Weekly check-in
Use your own experience, not a made-up readiness score.
Training reality check
These are simple prompts from your recorded activities and your notes. They are not medical guidance or a replacement for Garmin recovery measurements. Back discomfort that persists or worsens deserves professional assessment.
Your recent check-ins
Look for patterns without treating one difficult week as failure.
Training load & recovery.
Separate what you planned from what you actually trained. Activity duration, your effort ratings and weekly check-ins help highlight workload patterns — never a medical readiness score.
Last 10 completed weeks
Total workout time by discipline. Incomplete current week is excluded.
Session effort load
Duration × effort (RPE 1–10), only when you recorded effort.
Your training mix
Logged sessions over the last 28 days, not planned workouts.
Weekly recommendations
Evidence-based prompts you can accept or ignore.
Recent completed weeks
Understand how much training you did and which activities lack RPE ratings.
Build the foundation.
A flexible 12-week cycling-first training block. Session order is interchangeable around shifts; recovery weeks are deliberate.
Select a week
Sessions
Mark sessions complete as you go
One finish line at a time.
Build confidence through shorter triathlons, then progress to Olympic distance and eventually a 70.3. Choose your current focus — no deadline required.
Distances below are individual-session benchmarks, not a combined-event readiness assessment. A session swim may include rests.
Your triathlon ladder
From a first triathlon to middle distance
Your completed triathlons
Official events and self-supported practice efforts. Recorded manually; never inferred from separate workouts.
How to use the ladder
Start with swimming confidence, consistent riding and gentle run/walk preparation.
Once each discipline is comfortable, try a short supervised or self-supported triathlon.
Only a completed three-sport effort marks a distance as finished. You can move between stages at your own pace.
Measure what matters.
Distance milestones update from total single-session distance (which may include rests). Practical skills — including a continuous swim — must be confirmed manually.
Your next finish line.
See what you've demonstrated, what is still untested, and the most useful next step towards your selected triathlon distance.
Super Sprint
Select another goal in Race ladder at any time.
Discipline evidence
Longest single sessions may include rests. Continuous swim and bike-to-run evidence must be recorded separately.
What to work on next
Practical readiness check-ins
Only tick achievements you've actually completed.
Performance studio.
Compare trends and training consistency without conflating an indoor power test with an outdoor ride.
Weekly endurance volume
Training hours by discipline · last 10 weeks
Cycling power & heart rate
Logged average power is optional; compare similar routes and effort.
Comfortable cycling
Longest comfortable ride and when back discomfort first appeared — self-reported.
Recovery & wellness notes
Optional resting HR, HRV and sleep notes from your watch or Garmin Connect. No proprietary scores are inferred.
Progress Lab
Your Strava history, recent Garmin-ready metrics and GPS routes in one place. Compare training blocks and individual rides with the context that matters.
Cycling volume and endurance
Trends show the training you've done, not automatically whether you're ready to race.
Compare two cycling activities
Choose two activities. We suggest similar outdoor routes when GPS data is available.
Distance milestones
First logged ride of each distance. Completing a distance does not mean you're race-ready.
Your cycling records
Recorded achievements, with outdoor and indoor sessions kept distinct.
Comfortable = a ride you personally rated 0–2/10 for back discomfort. No rating is not a comfortable-ride result.
What your data actually contains
A simple audit so you can see what's measured and what's missing ahead of your Forerunner 970.
Your next useful focus
Transparent, rules-based prompts grounded in logged training. Not medical advice or an automatic training prescription.
Build your confidence in the water.
Technique first, endurance second. Track your total session distance separately from what you can swim continuously without resting — the distinction matters for your first triathlon.
Super Sprint swim
Continuous swim ladder
A milestone counts only when you report swimming it without stopping.
Your next useful session
Suggestions are starting points, not a rigid training prescription.
Swim volume · last 8 weeks
Recorded metres and sessions. No invented training load.
Completed training is counted here, not planned workouts. Swimming pace may include rest periods.
Your pool & open-water skills
Tick these manually when you've practised them.
Swimming activity history
Review distance, session pace, continuous benchmarks and technique notes.
From run/walk to 21.1 km.
Begin with comfortable run/walk sessions, recover between efforts, and progress when your body adapts — not because a calendar demands it.
Your current running phase
Choose your phase manually after consistently tolerating the earlier work.
Recent running
Why the slow build?
Cardiovascular fitness from cycling develops faster than muscles, tendons and bones may adapt to the impact of running. The Forerunner 970's Running Tolerance can provide another perspective once you own it.
Fuel and race planner.
Experiment with food and hydration on training days, then estimate a possible finish time using your own expected paces. Nothing here is a guaranteed race prediction.
Race-time scenarios
Fuel planning
Adjustable, illustrative carbohydrate and fluid targets for practise — not individual medical advice.
Your tested nutrition
Record what you actually used and how well you tolerated it. Keep experimenting on training days.
Every first counts.
The 70.3 isn't a deadline. It's the destination. Remember the steps that got you there, from your first 50 km ride to your first combined triathlon.
Achievement timeline
Your own milestones
Record achievements Garmin can't infer.
Garmin, without the lock-in.
Designed with the Forerunner 970 in mind. You can import FIT files now; optional private Garmin API syncing needs your future account and secure server configuration.
Garmin Personal API
Your Garmin key must never be entered in this browser or uploaded into a public website ZIP. It belongs in Cloudflare's encrypted server-side secrets.
What Garmin can contribute
Setup when you buy the Forerunner 970
Personal API connection code is supplied in the hosting kit but cannot be verified against your Garmin data until you grant access. API endpoint and data shapes may change.
Make it yours.
Edit starting benchmarks, change plan dates and safely back up your data. Use local tracking or set up private cloud syncing for your devices.
Sync across all your devices
Checking cloud configuration…
Signed in as
Starting benchmarks
These are the rides you've already told me about. Benchmarks affect distance milestones but not weekly training charts.
Data & privacy
Your data is saved in this browser. If you enable cloud sync and sign in, the same data is also saved to your private Supabase account.
Reset local data
Clears activities, completed workouts, milestones and settings in this browser. Export a backup first.
Built for personal tracking, not a medical assessment or predictive race qualification tool. Strava API syncing is not included; import your own activity files or log sessions manually.