Know if this week's jump is too bigPro

The card carries one word, one number and a bar. The word is the read; the number is the ratio behind it.

What you’re looking at

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• The status word — Recovery, Productive, High Exertion or Overreaching.
• The number — your last 7 days of running divided by your recent weekly average. 1.00 means this week matches your normal week.
• The bar — where that number falls, blue through green, orange, red.
• 7-Day Load — how far you’ve run in the last seven days.
• Fitness Base — what a normal week has looked like lately, averaged over the last four.

Tap the card to open Trends, where the same ratio is plotted over time. The ⓘ opens the full explanation inside the app.

The four reads

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• Productive (0.8 – 1.3) — this week is a little bigger than your normal week. That’s the shape that makes you fitter. Keep going.
• High Exertion (1.3 – 1.5) — a real step up. Fine for a build block or the weeks before a race; not somewhere to live. Plan the easy week that follows it.
• Overreaching (above 1.5) — this week is more than half again your usual. Back off now rather than after something hurts.
• Recovery (below 0.8) — you’re running less than usual. Right after a race or inside a taper. Held for weeks, fitness quietly leaks away.

“Building Base” instead of a number

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For your first two weeks in the app, or until there’s enough recent running to average, the card reads Building Base and shows a dash. A ratio built on one week of data would swing wildly and mean nothing, so it waits.

How to actually use it

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• Check it when you plan, not when you finish. It’s most useful on the evening you decide what the weekend looks like.
• Weekly, not daily. The ratio moves every time you run. Reading it after each session turns a training signal into a mood ring.
• A few weeks of green, then an easy one. Productive isn’t a place to stay forever either — the adaptation happens in the down week.
• It counts distance, so a hard track session is under-read. 8×400 m is brutal and barely moves the number. Cross-check intensity against your zone time for the week.