Ironman training

The Training Log

Every swim, bike and run, pulled automatically from my watch. No manual entry, no editing — including the weeks that went badly.

This week

0 hours

Last 4 weeks

3.9 hours

Fitness

47 CTL

Chronic training load

Form

20 TSB

Fresh

Weekly volume

Swim
Bike
Run
Other

Moving time by discipline, last 12 weeks. Weeks run Monday to Sunday, so the weekend sits at the end of its own week. The final column is the current week, still in progress.

Fitness & fatigue

Fitness (CTL)
Fatigue (ATL)

Fitness is the long-run average of training load; fatigue is the short-run one. Fitness climbing while fatigue stays under it is a block going well.

Recent sessions

The last 12 workouts, with everything the watch recorded.

Run Strava App (Apple Watch Ultra)

Morning Run

Friday 23 October 8:20 AM

53m

Moving

Distance: 4.8 mi
Pace: 11:11 /mi
Elev gain: 404 ft
Avg HR: 166 bpm
Max HR: 185 bpm
Load: 163 TSS

Heart rate 129–185 bpm

Elevation 1014–1197 ft

Bike Rouvy

ROUVY - Keep the Rhythm Lite | Thibau Nys' favourite

Tuesday 20 October 8:36 PM

21m

Moving

Distance: 5.3 mi
Speed: 14.7 mph
Elev gain: 410 ft
Avg HR: 162 bpm
Max HR: 190 bpm
Avg power: 138 W
Norm power: 152 W
Max power: 279 W
Cadence: 89 rpm
Load: 60 TSS

Heart rate 102–190 bpm

Elevation 40–220 ft

Power 76–277 W

Cadence 56–102 rpm

Bike Rouvy

ROUVY - Furka Pass | Grimsel | Switzerland

Monday 19 October 8:35 PM

27m

Moving

Distance: 6.2 mi
Speed: 13.9 mph
Elev gain: 584 ft
Avg HR: 159 bpm
Max HR: 185 bpm
Avg power: 133 W
Norm power: 156 W
Max power: 528 W
Cadence: 78 rpm
Load: 71 TSS

Heart rate 90–184 bpm

Elevation 5818–7525 ft

Power 52–430 W

Cadence 49–107 rpm

Bike Rouvy

ROUVY - IRONMAN 70.3 Venice-Jesolo 2025

Friday 16 October 7:03 PM

1h 03m

Moving

Distance: 20.4 mi
Speed: 19.4 mph
Elev gain: 285 ft
Avg HR: 165 bpm
Max HR: 191 bpm
Avg power: 131 W
Norm power: 137 W
Max power: 453 W
Cadence: 84 rpm
Load: 195 TSS

Heart rate 105–188 bpm

Elevation -16–30 ft

Power 74–227 W

Cadence 63–93 rpm

Bike Rouvy

ROUVY - Col d'Aspin (from Arreau) | France

Saturday 10 October 1:14 PM

36m

Moving

Distance: 3.8 mi
Speed: 6.2 mph
Elev gain: 1,115 ft
Avg HR: 171 bpm
Max HR: 186 bpm
Avg power: 151 W
Norm power: 154 W
Max power: 332 W
Cadence: 76 rpm
Load: 133 TSS

Heart rate 95–185 bpm

Elevation 2325–3433 ft

Power 82–231 W

Cadence 28–93 rpm

Bike Rouvy

ROUVY - Bad Berleburg | Germany

Friday 9 October 3:15 PM

33m

Moving

Distance: 10.0 mi
Speed: 18.2 mph
Elev gain: 449 ft
Avg HR: 171 bpm
Max HR: 192 bpm
Avg power: 131 W
Norm power: 143 W
Max power: 468 W
Cadence: 82 rpm
Load: 115 TSS

Heart rate 97–192 bpm

Elevation 1363–1816 ft

Power 51–348 W

Cadence 47–91 rpm

Bike Rouvy

ROUVY - Obergesteln to Fiesch | Switzerland

Wednesday 30 September 8:34 PM

35m

Moving

Distance: 12.4 mi
Speed: 21.2 mph
Elev gain: 331 ft
Avg HR: 172 bpm
Max HR: 190 bpm
Avg power: 135 W
Norm power: 143 W
Max power: 355 W
Cadence: 86 rpm
Load: 124 TSS

Heart rate 102–188 bpm

Elevation 3762–4594 ft

Power 74–270 W

Cadence 56–106 rpm

Bike Rouvy

ROUVY - Alpine Panorama route | Stage 6 | Stalden - Tafers

Tuesday 29 September 8:45 PM

37m

Moving

Distance: 11.4 mi
Speed: 18.4 mph
Elev gain: 574 ft
Avg HR: 162 bpm
Max HR: 186 bpm
Avg power: 131 W
Norm power: 151 W
Max power: 488 W
Cadence: 82 rpm
Load: 105 TSS

Heart rate 87–186 bpm

Elevation 2188–2816 ft

Power 53–374 W

Cadence 47–99 rpm

Bike Rouvy

ROUVY - Lactate Threshold | Mads Pedersen's favourite

Saturday 26 September 8:03 PM

18m

Moving

Distance: 3.9 mi
Speed: 13.0 mph
Elev gain: 341 ft
Avg HR: 139 bpm
Max HR: 167 bpm
Avg power: 128 W
Norm power: 127 W
Max power: 299 W
Cadence: 69 rpm
Load: 18 TSS

Heart rate 87–167 bpm

Elevation 122–263 ft

Power 44–193 W

Cadence 50–79 rpm

Bike Rouvy

ROUVY - Atlantic Road | Norway

Monday 21 September 8:43 PM

37m

Moving

Distance: 11.5 mi
Speed: 18.7 mph
Elev gain: 394 ft
Avg HR: 163 bpm
Max HR: 186 bpm
Avg power: 146 W
Norm power: 157 W
Max power: 468 W
Cadence: 81 rpm
Load: 107 TSS

Heart rate 98–185 bpm

Elevation 6–83 ft

Power 73–321 W

Cadence 56–93 rpm

Bike Rouvy

ROUVY - IRONMAN Barcelona 2021 90km

Saturday 19 September 2:05 PM

1h 45m

Moving

Distance: 30.1 mi
Speed: 17.1 mph
Elev gain: 1,102 ft
Avg HR: 166 bpm
Max HR: 181 bpm
Avg power: 130 W
Norm power: 135 W
Max power: 340 W
Cadence: 81 rpm
Load: 345 TSS

Heart rate 117–178 bpm

Elevation 10–484 ft

Power 77–188 W

Cadence 65–92 rpm

Bike Rouvy

ROUVY - Lacets de Montvernier + Col du Chaussy (St-Jean) | France

Monday 14 September 8:44 PM

40m

Moving

Distance: 5.8 mi
Speed: 8.6 mph
Elev gain: 1,158 ft
Avg HR: 158 bpm
Max HR: 172 bpm
Avg power: 149 W
Norm power: 151 W
Max power: 382 W
Cadence: 79 rpm
Load: 101 TSS

Heart rate 89–172 bpm

Elevation 1659–2719 ft

Power 73–239 W

Cadence 62–94 rpm