MY TRAKR

Marina · corredora · Amazfit GTR (HR + sleep, no power or body composition)

6week
of 16

Phase Base · Aerobic volume and consistency

Readiness today

READY

Follow the plan: green light.

Score

82▼ 2

Sleep

7h36▲ 0h30

Set by your AI in today's check-in. The arrow compares with your average.

Today's workout

No workout today

Tomorrow: Corrida longa, 1h25

Daily signals · history

What the check-ins already record, day by day. Every dot is one reading.

Aug 9 – Nov 7 · 91 d

Sleep

7h36▲ 0h09

6h12–8h12 · 8 days with no reading

Readiness

82▲ 19

51–97 · 3 days with no reading

Resting HR

48bpm▼ 8

42–53 bpm · 3 days with no reading

Every dot is one day's reading; the line is the 7-day rolling average and breaks wherever there aren't enough readings to compute it. Days with no check-in show as marks along the base — never as zero. The dashed line is your own average over the window. The arrow compares the rolling average on the first day it exists with the last.

Fitness & Freshness

Fitness, fatigue and form over time. Tap a metric to toggle it.

Daily training load below · dashed lines project the next 2 weeks with no training

Training Calendar

Click a workout for details · weekly totals on the right

November 2026

SwimBikeRunStrength★Key workout✓Done

Tap a workout to open it. The week's circle shows how close you stayed to the suggested training.

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Week

26

27

28

29

30

31

1

Week 44

2h06 / 2h10

15.9 km run

41 / 42 TSS · 3/3 done

2

3

4

5

6

7

8

Week 45

This week

1h54 / 3h20

8.6 km run

63 / 116 TSS · 3/4 done

9

10

11

12

13

14

15

Week 46

0h / 3h20

0 / 118 TSS · 0/4 done

16

17

18

19

20

21

22

Week 47

0h / 3h20

0 / 118 TSS · 0/4 done

23

24

25

26

27

28

29

Week 48

0h / 2h10

0 / 42 TSS · 0/3 done

30

1

2

3

4

5

6

Week 49

0h / 3h20

0 / 121 TSS · 0/4 done

Week 442h06 / 2h10

Mon
26

Tue
27

Rest

Wed
28

Thu
29

Rest

Fri
30

Rest

Sat
31

Rest

Sun
1

Week 451h54 / 3h20

Mon
2

Tue
3

Rest

Wed
4

Thu
5

Fri
6

Rest

Sat
7

Rest

Sun
8

Week 460h / 3h20

Mon
9

Tue
10

Rest

Wed
11

Thu
12

Fri
13

Rest

Sat
14

Rest

Sun
15

Week 470h / 3h20

Mon
16

Tue
17

Rest

Wed
18

Thu
19

Fri
20

Rest

Sat
21

Rest

Sun
22

Week 480h / 2h10

Mon
23

Tue
24

Rest

Wed
25

Thu
26

Rest

Fri
27

Rest

Sat
28

Rest

Sun
29

Week 490h / 3h20

Mon
30

Tue
1

Rest

Wed
2

Thu
3

Fri
4

Rest

Sat
5

Rest

Sun
6

Volume over the last 7 days

Swim, bike, run and strength hours over 7 straight days, a window that moves one day at a time. Only finished workouts count.

Nov 1 – Nov 7

Total

2h44

Peak of 3h23 on Oct 25

Run

1h41▼ 25 min

Peak of 2h16 on Oct 25

Strength

1h03▲ 25 min

Peak of 1h07 on Aug 20

The arrow compares with the previous 7 days. The total can drop just because a big session left the window, with nothing wrong.

Season

Weekly load by phase, from base to race day. A bar lights up as you do the work. Dim is what is still ahead.

Week 45 · Nov 2 – Nov 8

Base · load 63 of 116

Base · week 6 of 8

Build · 5 wk

Peak · 3 wk

today

Nov 7

OCT

NOV

DEC

JAN

Menstrual Cycle

Only shows for those who turned it on. Today's phase and the key workouts ahead.

Follicular

Day 9 of 28

Next period (estimate)

~ Nov 27, in 20 days

today

Menstrual

Follicular

Ovulatory

Luteal

Menstrualdays 1 to 5

Energy can swing; prioritise sleep and iron. Easy-to-moderate training usually sits well.

Folliculardays 6 to 12

Often the highest-energy, most intensity-tolerant phase — good for key sessions and strength.

Ovulatorydays 13 to 15

Peak strength and drive; mind ligament laxity — warm up thoroughly.

Lutealdays 16 to 28

Perceived effort and core temperature rise; recovery and hydration matter more.

Next 14 days

8 Sun

★ Corrida longa

9 Mon

10 Tue

11 Wed

★ Corrida com tiros

12 Thu

13 Fri

14 Sat

15 Sun

★ Corrida longa

16 Mon

17 Tue

18 Wed

★ Corrida com tiros

19 Thu

20 Fri

21 Sat

Ciclo regular de ~28 dias. Evitamos testes de FTP na fase lútea tardia e priorizamos os treinos-chave na folicular.

An estimate from the last period date and the average cycle length. Cycles vary. It is training context: not for contraception or diagnosis.

Performance Zones

Bike power · run pace · swim pace zones

Bike

245W

FTP

Z1: Recuperação; 0–135 W
Z2: Resistência; 136–183 W
Z3: Ritmo; 184–220 W
Z4: Limiar; 221–257 W
Z5: VO2; 258–306 W

Run

4:20/km

LT

Z1: Fácil; 5:30–5:05
Z2: Resistência; 5:05–4:45
Z3: Ritmo; 4:45–4:30
Z4: Limiar; 4:30–4:15
Z5: VO2; 4:15–3:55

Cadence target178 spm

Swim

1:42/100m

CSS

Z1: Recuperação; > 2:05
Z2: Resistência; 1:55-2:05
Z3: Ritmo; 1:46-1:55
Z4: Limiar; 1:40-1:46
Z5: VO2; < 1:40

Updated Nov 1 · zones synced from Strava

Lifestyle · 7-day avg

Logged via daily check-ins in chat

Sleep7.2 h of 7.5 h

Logged on 7 of 7 days.

ProteinNo data goal 140 g

Tell your AI at the next check-in.

Hydration2.5 L of 3 L

Logged on 5 of 7 days.

Watch Points

Injury log · latest entries

Right calfLowOct 31

Rigidez nos primeiros minutos da corrida, que some depois do aquecimento.

Right shoulderLowOct 22

Desconforto nas últimas séries de natação, sem dor depois do treino.

Left kneeMediumSep 5

Dor lateral depois da bike longa. Passou depois do ajuste do selim.