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🔥 14-day streak
Week 16
Recent Activities
Weekly Goal
mi
77%
of 55 mi
— remaining
Running Streak
14
consecutive days
Personal Records
All-time bests
Mileage — Last 8 Weeks
Avg: 38.4 mi
Peak: 52.1 mi
Session Planner
Build and export structured workouts to your Garmin
Workout Structure
Warm Up
mi
Cool Down
mi
Race Distance
Custom:
km
Target Finish Time
hrs
:
min
:
sec
Pacing Strategy
Even Split
Fast StartStrong Finish
Race Pace Profile
Upload Activity
Import from Garmin, GPX, FIT, or TCX
Drop Files or Folder Here
Supports .GPX, .FIT, .TCX — single file, multiple files, or a .ZIP
or click to browse — Running activities only
⌚
Garmin Device
Connect via USB, navigate to
/GARMIN/Activities, and drag the .FIT file here.🌐
Garmin Connect Web
Go to garmin.com/modern/activities, open any activity, click the gear icon, and choose Export as FIT or GPX.
📱
Other GPS Apps
Most GPS apps export .GPX. Check Settings → Export in Strava, Nike Run Club, Coros, or Polar.
Run History
All logged activities
— runs
— mi lifetime
Analytics
Performance trends & training insights
Monthly Mileage
Avg Pace Trend (min/mi — lower = faster)
Heart Rate Zones
Last 30 days
Z1
<114
12%
Z2
114–133
38%
Z3
133–152
27%
Z4
152–171
18%
Z5
>171
5%
Solid aerobic base. 50% Z1–Z2 time aligns with the 80/20 principle for endurance athletes.
Shoe Mileage Tracker
Race Plan Builder
Auto-generate a bespoke multi-week plan based on your history
Race Date
Race Distance
Custom:
km
Goal Finish Time
hrs
:
min
:
sec
How many days per week do you want to train?
Fitness Assessment — Based on Your History
Current Weekly Avg
38.4
miles/week
Avg Long Run
12.5
miles
Fitness Level
Good
Intermediate
Est. Peak Week
52
miles
Race Nutrition
Fuelling strategy from training block to finish line
Race distance:
km
Race Week Timeline
Carbohydrate Loading Calculator
Start 3 days before race day. Reduce training volume, increase carb intake to saturate glycogen stores.
Body weight
kg
Race Day Fuelling Planner
Based on your goal pace and distance. Take first gel at 45 min, then every 30–45 min.
Hydration Strategy
Pre-Race Breakfast
2–3 hours before the gun