Understanding Strain Performance

To view Strain Performance, tap your Strain score on the Home page, then scroll to the bottom of the page.

Strain Performance shows your graph and percentage over time. It indicates how closely you are training to your Target Strain range. Reaching your Target Strain means you are training at the right intensity to support progress while reducing the risk of overtraining or injury. Consistently hitting your Target Strain can also support better recovery and long-term performance improvements.

You can toggle between 30D, 3M, 6M, and 1Y, or use the calendar icon in the bottom-right corner to set a custom date range.

The top-left number shows your Target Strain Deviation, which reflects how close you were to your ideal Target Strain on the highlighted day. The number on the right shows your Status: within, above, or below your Target Strain.

Target Strain is your personalized daily training recommendation.

It’s based on:

• Your Recovery Score

• Your recent activity and strain levels

• Your overall trends

You can use it as a simple guide:

• High Recovery + Low recent strain → Push harder

• Low Recovery or High recent strain → Take it easier

Following your Target Strain helps you train effectively while avoiding overtraining and supporting long-term progress.

The Strain Performance chart shows how closely your daily Strain matches your Target Strain over time.

Target Strain Deviation

Each point shows how far your daily strain is from the midpoint of your target range. 0 means your Strain equals the midpoint of your target range. Positive and negative values show the percentage-point difference from that midpoint. A value can be above or below the midpoint and still be within your target range.

Dynamic Range

Your target range changes daily based on your Recovery and recent Strain. This helps guide smarter, more personalized training.

Status

Indicates whether your training has generally been:

• Within target

• Above target

• Below target

Example

If your Target Strain is 40–80 and your Strain is 47, your deviation is −13 from the midpoint of 60. You are still within target. Check the range bounds before deciding whether more activity is needed.

Target Strain Breakdown

This shows how often you fall into each category:

• Below target (blue): Training too lightly or not consistently

• Within target (green): Ideal balance for progress and recovery

• Above target (orange): Training hard, but may risk overtraining if sustained

How to use this:

• Frequently below target → Increase consistency or intensity

• Frequently above target → Prioritize recovery and reduce load