Your day, at a glance.
A quieter, more useful way to see your training.
Suggestions use recorded activity and your check-ins, not medical measurements. Rest is productive too.
Explore your full legacy dashboard and detailed benchmarks
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
Training insights.
Explore your actual workouts across cycling, running and swimming. Change the metric, sport or timeframe to see what matters to you.
Your progress, your way
Everything here comes from activities saved to your diary.
Weekly distance
Only your saved workouts. Hover or tap points for details.
By discipline
Share of recorded training time in the selected period
See the exact numbers behind this chart
| Week commencing | Workouts with data | Distance |
|---|
More training breakdowns Longest rides · consistency · performance · comfort
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.
Activity Diary
Find, compare and revisit real workouts. Imported data is never filled in with invented power or HR.
Advanced: import or match GPS route packs
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.
My week.
See what's planned, how you're feeling and what comes next — all in one place.
••• More options
Your weekly guidance
Your latest workout and check-in information will appear here.
Day by day
Move a workout or log your activity whenever it suits you.
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.
Achievements & personal records
Badges unlock from recorded sessions, not inferred race readiness or pressure to train every day.
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.
Cycling Performance Studio.
Your indoor watts, heart rate on every kind of ride and long-term endurance progress — without needing an outdoor power meter.
Your cycling at a glance
Indoor and outdoor sessions count. Missing wattage is never filled in or guessed.
Build endurance
Weekly cycling distance from your logged rides.
Heart rate & power trends
Workouts averages, with outdoor and indoor separated when known.
Training zones
Use your own maximum HR or measured FTP with real time-stamped activity files. Summary-only rides still count elsewhere.
⚙ Cycling settings & FTP history Set your zone thresholds, add a tested FTP or remove an old entry⌄
Heart-rate zones
Enter your measured maximum cycling HR if known. Zones use percentage-of-max boundaries as a starting convention, not a medical threshold.
FTP history
Record FTP values from a real trainer test or credible existing measurement. This studio does not automatically calculate FTP from short workouts.
More cycling analysis & ride comparisons Route comparisons, personal records, wellness notes and existing Progress Lab tools⌄
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.
Know what’s saved
What do these statuses mean?
A connected device does not guarantee every workout field is available. Cloud status indicates whether app changes have been synchronized; downloaded training files may include only summaries. Open an activity to check the actual measurements. If offline, this device can retain edits until it reconnects, subject to account conflict checks.
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 EnduroLab.
✓ 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 EnduroLab diary. Cycling, running and swimming are selected by default.
Changes save automatically to your account.
These choices apply to PulsHealth imports and Apple Health file imports. They never delete previously saved activities.
Connect PulsHealth to EnduroLab.
Use PulsHealth Free on your iPhone to send Apple Health workouts straight to your private EnduroLab receiver. No paid subscription or extra server required. The app's free plan currently supports up to five sync types and a rolling 30-day history window.
Checking account configuration…
Review possible duplicate rides
These are possible matches between an existing workout and its PulsHealth copy. No activities will be removed unless you select them and confirm. The original ride is kept. Check dates, durations and distances carefully, especially if you did two rides on the same day.
A complete JSON backup will be downloaded before removal. Removed PulsHealth workout IDs are remembered in your account so automatic sync cannot recreate them. If a workout is linked to a training plan, it cannot be removed here.
Keep this private. It permits new workout uploads to your account, not account sign-in. To replace it, generate a new token. Do not paste it into ChatGPT.
- Install PulsHealth for iPhone ↗ and enable Workouts in Apple Health permissions.
- Choose your own server / compatible custom receiver. Set base address to
https://endurance-lab-703.pages.dev/api/puls. - Generate an upload token here, then paste it into PulsHealth's bearer-token field. Test the connection and sync Workouts.
- Return to EnduroLab and press Import received workouts. New sessions also import when you reopen the website.
Workouts and available GPS routes are stored in your own Supabase account. Other health samples and personal health profile details are intentionally discarded. Background uploads depend on iOS. You can also import workout files manually below.
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.
Equipment
Track the equipment that helps you train, its distance and maintenance history.
Add equipment
Bikes, running shoes, trainers and other kit.
My equipment
Use the maintenance log and add distance for activities not linked automatically.
Strength training
Build strength at your own pace, including from zero repetitions. This feature is optional and separate from your endurance training load.
Build a goal
A simple progressive roadmap adapts the exercise to your starting ability.
My strength goals
Log your best controlled repetitions. Zero is a valid starting point.
Log a strength exercise
Track bodyweight work, dumbbell exercises and resistance training.
Exercise history
Optional strength training
Add strength goals, a progressive beginner plan and a weights log without changing EnduroLab's endurance-first experience. Disabled by default. Switching it off hides the tab but keeps your records.
Dashboard & experience
Choose what appears on your Home screen, reorder it and tailor your daily shortcuts.
Changes are saved only when you select Save layout.
Weight & wellness log
Optional private weight history for your own trends—never used to judge fitness readiness.
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 EnduroLab
Pick the disciplines you track and a goal that suits you. You can change this any time without deleting activities.
Appearance & personalisation
Change your app-wide colour palette, spacing and readability. Try a theme before saving it to your account.
Custom colours
Pick any colour family. Very bright background colours are automatically darkened to keep text readable.
Layout & comfort
Training, your way.
A live preview of the selected background and accent.
View your week →Try any option to preview it. Changes are only saved when you choose Save.
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.