ROAD TO 70.3 / Your personal training HQ
THE LONG GAME · ONE STEP AT A TIME

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.

SWIM1.9 km
BIKE90 km
RUN21.1 km
70.3FINISH STRONG
NEXT STEPPING STONE

Super Sprint triathlon

400 m swim · 10 km bike · 2.5 km run

Distance milestones

Your longest recorded session vs each race leg.

Distance progress is not a race-readiness score. A 70.3 also requires sustained training, transition practice, fuelling and recovery.

Current priorities

A practical focus for your next training block.

Training volume

Time trained each week · previous 12 weeks

Charts use imported/logged sessions only — not self-reported starting benchmarks.

Recent activities

Your latest logged sessions

DATA, NOT GUESSWORK

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

Your pre-existing 50 km benchmark is deliberately not inserted as a made-up activity.

Consistency

Past four weeks · cycling session count

Recent cycling performance

Speed and heart rate · latest eight rides over 5 km

Speed calculations use the duration in your logged/imported file, which may be elapsed rather than moving time. Speed and heart rate alone do not measure fitness gains.

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.

Add effort and back discomfort scores when you edit or log a ride. These are subjective reports, not diagnoses.

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.

TRAINING DIARY

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.

Imported GPS files may not carry an accurate moving time. You can edit individual activities after importing them.
TRAIN SMARTER · FLEX AROUND YOUR SHIFTS

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.

YOUR WEEK

This week

Training calendar checkmarks and logged activities are intentionally separate. A scheduled ride is not counted as a completed workout until you log the activity.

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.

SMART PROGRESSION · TRANSPARENT DATA

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.

■ Cycling■ Swimming■ Running■ Other

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.

This is not Garmin Training Readiness. Load figures are in arbitrary units and cannot establish injury risk. Changes in sleep, work stress, back discomfort and recovery matter. Build running gradually, even if cycling feels easy.
CONSISTENCY OVER SPEED

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

Your back comes first. On long rides, comfort in the riding position is the limiter — not just your heart and lungs. Shorten rides if pain builds. Running is optional and introduced cautiously; seek a clinician or bike fitter's guidance if pain persists.
YOUR ROAD TO 70.3

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.

YOUR CURRENT FOCUS

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

Race distances can vary. These are common distances, including a 400 m super sprint and an optional 400 m pool sprint. UK event organisers may use a 250 m super-sprint swim or other variations; always check the exact course before entering.

Your completed triathlons

Official events and self-supported practice efforts. Recorded manually; never inferred from separate workouts.

How to use the ladder

01
Train the individual legs

Start with swimming confidence, consistent riding and gentle run/walk preparation.

02
Practise transitions safely

Once each discipline is comfortable, try a short supervised or self-supported triathlon.

03
Record the actual event

Only a completed three-sport effort marks a distance as finished. You can move between stages at your own pace.

THE ROAD TO 70.3

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.

A swim session of 1.9 km, a 90 km ride and a 21.1 km run are individual milestones, not evidence that you're ready to complete all three consecutively. Build an appropriately structured triathlon plan before racing.
RACE PROGRESSION · NOT A FITNESS CERTIFICATE

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

Not a medical assessment or prediction of race completion. Increase running conservatively, and seek assessment if pain persists.

Practical readiness check-ins

Only tick achievements you've actually completed.

BETTER THAN A PERSONAL BEST

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.

YOUR TRAINING · NO GUESSED FITNESS SCORE

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.

Private analysis · on your device

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.

Speed, heart rate and power are context-dependent. For best comparisons, repeat similar routes or indoor workouts in similar conditions. No VO₂ max, FTP, clinical recovery or 70.3-readiness score is estimated here.
RUN SMART · NO DEADLINE

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.

This is a progression guide, not a personalised rehabilitation or running prescription. Stop for concerning pain and consider medical guidance before progressing.

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.

PRACTISE · DON'T GAMBLE ON RACE DAY

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.

THE LONG GAME · YOUR STORY

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.

DEVICE CONNECTIONS · FUTURE READY

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

Checking connection…

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

✓ New swim, cycle and run activity summaries
✓ Heart rate, distance, duration and supported power data
✓ Original FIT file importing from Garmin Connect
○ HRV and resting HR: optional manual wellness check-ins in this release
○ Garmin's proprietary readiness and Running Tolerance scores remain in Garmin Connect

Setup when you buy the Forerunner 970

1 · Pair your Forerunner 970 with Garmin Connect and record an activity.
2 · Create a Garmin Personal API key in Garmin Connect (keep it private).
3 · Add the key to your hosted site's Cloudflare Pages secret, not the public file.
4 · Configure the Supabase project verification secrets and your approved account email.
5 · Sign in to Endurance Lab → Garmin & imports → Sync now.

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.

YOUR PLATFORM

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.

YOUR PRIVATE ACCOUNT

Sync across all your devices

Checking cloud configuration…

Cloud syncing is optional. Your logged activities, milestones and notes are private to your account. Export JSON backups periodically. The free version stores training history in one private user-owned database record; simultaneous edits on multiple devices are checked for conflicts.

Starting benchmarks

These are the rides you've already told me about. Benchmarks affect distance milestones but not weekly training charts.

Your 12-week plan counts forward from this date.

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.

Back up regularly. Browser storage can be cleared or isolated if you move/rename the app. A downloaded JSON backup is the safest way to preserve your history.

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.