Train your way. Track what matters.
Choose your sports and goals to see the information that matters to you.
Super Sprint triathlon
400 m swim · 10 km bike · 2.5 km run
Distance milestones
Selected sports and your personal benchmarks.
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
Understand perceived effort and any discomfort during sessions.
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.
Arrange sessions around your availability. Choose your sports, move sessions between days and allow time for recovery.
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.
Example cycling foundation plan.
An optional cycling-focused 12-week template, not a personalised prescription. Adapt training volume to your starting fitness and schedule.
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.
Ride comfort
Longest comfortable ride and when 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 activity history, supported device 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 rated 0–2/10 for 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.
Running foundations and goals.
Choose what you can currently do and the distance you'd like to reach. Create a flexible plan and add only the weeks you want to your training calendar.
Running goal builder
Choose 2–5 runs per week based on your current ability. Every session explains the effort, warm-up, main set and cool-down. Beginner 5K plans use a gradual run/walk approach.
Your current running phase
Choose your phase manually after consistently tolerating the earlier work.
Recent running
Why the slow build?
Aerobic endurance and your tolerance of running impact do not always develop at the same pace. Build easy running gradually, with rest days and flexibility to repeat weeks.
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.
Track milestones across the sports you choose. Your achievements and goals evolve as your training changes.
Achievement timeline
Your own milestones
Record achievements Garmin can't infer.
Devices & sync.
Bring your workouts together, whether you use Garmin, Apple Watch or manual tracking. You can change devices whenever you like.
Choose how you track.
Your selection is saved to your account and synchronised across devices. Switching never deletes previous workouts.
Your Garmin activities.
Sync supported Garmin activities securely or import an original FIT file. Previously imported records remain when you change devices.
From Garmin to Endurance Lab.
✓ Swim, cycle and run workout summaries
✓ Heart rate, duration, distance and supported power
✓ Original FIT, GPX and TCX file imports
Garmin's Personal API requires a private Cloudflare server secret. Never paste private Garmin credentials into this page.
Getting started with Garmin
Connect through Garmin Connect, or export an activity as FIT and import it. Private API syncing is limited to the account specifically authorised on this site's server; it is not a general Garmin OAuth integration.
Which workouts should we import?
Choose the activity types that appear in your Endurance Lab diary. Cycling, running and swimming are selected by default.
Changes save automatically to your account.
These choices apply to both HealthSync retrieval and Apple Health file imports. They don't delete previously imported activities or change which data HealthSync can access on your iPhone.
Bring your workouts across.
Apple Health stays on your iPhone. To retrieve workouts automatically, HealthSync transfers them to a private hosted workspace that Endurance Lab can read with your permission.
When you open Endurance Lab, it can check for newer workouts automatically. HealthSync's iPhone uploads are best-effort and depend on iOS background activity.
Connect HealthSync.
- Install HealthSync for iPhone ↗ and select Hosted workspace.
- Allow Workouts (and heart rate / distance if wanted), then sync from the iPhone.
- In HealthSync, go to Settings → Agent Access Details. Copy your read-only agent endpoint and agent token.
- Paste those below, then choose Save & test connection.
This token allows read access to health data in your HealthSync workspace. It is stored with your private Supabase account state (and included in full JSON backups). Keep backups private; disconnect here or revoke it in HealthSync if needed. Do not use an ingest token.
Import Apple Health workouts.
Import workout JSON from Health Auto Export or the unzipped export.xml from Apple Health. Only workout summaries and optional routes are saved—not your full health export.
Apple Health provides workout summaries, but a recorded swim's total distance does not prove it was swum continuously. Regular steps, sleep and clinical data are not imported into the training diary.
Every activity still counts.
You can track workouts manually or import supported device files without selecting a watch provider. If you get an Apple Watch or Garmin later, you can change your choice here.
Supported file formats: CSV, FIT, GPX and TCX. Switching the device provider never removes imported activities.
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.
Personalise Endurance Lab
Pick the disciplines you track and a goal that suits you. You can change this any time without deleting activities.
Sync across all your devices
Checking cloud configuration…
A verified account is required. Sign in with your email and password before using the app.
Signed in as
Starting benchmarks
Optional self-reported benchmarks influence milestones, but never create fictional activities or training volume.
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.