FORGE
One yard a day. The data says how hard.
One yard a day. The data says how hard.
Garmin Connect is the full log. Use this for one quick item.
Easy run = average HR at or under the aerobic ceiling. Hard = at or over the hard target. Anything between is grey-zone: too hard to recover from, too easy to adapt to. Target is at least 70% of runs easy and zero grey.
Recovery flags when sleep debt across the block (hours short of the nightly need) exceeds 3 h, or resting HR sits more than 3 bpm above its 5-day rolling baseline for 3 consecutive days.
Workouts and wellness from the Forge database, routes from Garmin Connect. Map data © OpenStreetMap contributors.