The Basics: Strain Performance

What is Strain Performance?

Strain Performance represents how consistently you are training within your Target Strain range—a personalized intensity zone designed to help you build fitness without overreaching.

Your Target Strain is calculated daily based on your historical strain trends, recovery scores, and recent activity. It suggests the ideal intensity for that day, guiding you toward balanced training that drives long-term progress while minimizing risk of injury or burnout.

Training within your Target Strain means you're hitting the sweet spot—pushing enough to stimulate adaptation, but not so much that you compromise recovery.

Interpreting The Chart

The Strain Performance chart helps you visualize how far you are from your Target Strain. Here’s how to interpret the chart:

• Target Strain Deviation: Each marker on the line shows how far (in %) your daily strain is from the midpoint of your target range. A value of 0% means you're exactly on target. Positive or negative percentages indicate how far above or below you are.
• Dynamic Range: Represents your normalized target strain range for each day. The target is dynamic and adapts based on your recent strain and recovery history to guide smart training.
• Status: This indicates whether your training over the time period has generally been within, above, or below your target strain range, and how wide that range was.

In these images, the user is within target, but 13% below the midpoint of their target. They do not need to take any action.

Target Strain Breakdown

This section summarizes how often you’ve been:

• Below target strain (blue): Training too lightly or under-recovering.
• Within target strain (green): Training at the right intensity for progress and recovery.
• Above target strain (orange): Training at higher intensities, which may be useful short-term but risk overreaching if sustained.

Why Strain Performance Matters

Training with intention—not just intensity—is key to building long-term fitness. Consistently hitting your Target Strain:

• Promotes better recovery
• Reduces risk of injury and overtraining
• Helps you progress faster, especially during periods of structured training or tapering
• Keeps you tuned into how your body is adapting over time

If your chart shows frequent days below target, you may benefit from more consistency or increased effort on key training days. If you're often above target, it may be worth dialing back to prioritize recovery and sustainability.