Insights.

Projected to hit goal ≈ Wed, Oct 21

Yards covered per heartbeat. Higher is fitter — same effort covers more ground.

Each dot is a ruck — aerobic efficiency vs. the “feels like” heat index. Lower-right means the heat is taxing you. Accent line is the cool-day average, amber is hot. Fitness rising over the block partly offsets this, so read it as a trend, not a verdict.

Distance × ruck weight per week. The dotted line is your 4-week average — sharp jumps above it raise injury risk.

Z2 (accent) and Z3 (amber) are the fat-burning band. Aim for 90+ min per week combined.

All-time bests. Mile PRs count full splits only — partial miles don’t qualify.

Need 2+ sessions with loaded sets per movement.

Reps × load summed per week (bodyweight sets count toward frequency, not tonnage). Consistency beats spikes.

morning stack — done or not, each morning. Current run, best-ever run, and share of the last 30 days hit.