Understanding Your Dashboard

Overview#

Your dashboard is the central hub of Stride, giving you a snapshot of your current training load, fatigue, and performance trends. Every graph on the dashboard is interactive - hover or tap to see detailed data for any point in time.

Choosing a Time Range#

At the top right of the dashboard, a date range picker lets you control the period displayed across all graphs. You can choose from preset ranges like "Last Three Months", "Last Six Months", or "Last Year", select a specific year, or set a fully custom date range.

Some presets include future dates (e.g. "Last Six Months & Next Two Months") so you can see planned training alongside historical data.

You can also set a comparison range to overlay a second time period on graphs like the Power Profile and Power Curve, making it easy to see how your performance has changed.

Current Stats#

The stat cards at the top show your key metrics at a glance. Each card includes the current value and a trend indicator showing how it has changed. Hover over the info icon next to each metric for a quick explanation.

• Load - Your cumulative training load, showing how much training stress you have built up over recent weeks. Calculated as a weighted average of your training score over the past 42 days. Compared against 7 days ago.
• Fatigue - Your short-term balance of fatigue versus load, calculated as a weighted average of your training score over the past 7 days. The value is colour-coded: green is the target zone for most training, amber means you are losing form and may be peaking or under-training, and red means you may be overtraining. Compared against yesterday.
• Body Weight - Your current weight, used to calculate power-to-weight ratios and training zones.
• FTP / CP - Toggle between Functional Threshold Power (the highest average power you can sustain for roughly one hour) and Critical Power (the theoretical power you can maintain indefinitely). Your W/kg ratio is shown below.
• W' - Your anaerobic work capacity, representing the amount of work you can do above Critical Power before exhaustion.
• Running Pace - Your threshold pace for running.
• Swimming Pace - Your threshold pace for swimming.
• HR Threshold - Your threshold heart rate.
• HRV - Your Heart Rate Variability for today, with a recovery percentage if available. Higher HRV generally indicates better recovery and readiness to train.

Load Graph#

The Load graph shows your cumulative training load over time as a smooth line. Hover over any point to see the exact load and fatigue values for that day, along with any activities you completed. Future load from planned training is shown as a dashed line.

Fatigue Graph#

The Fatigue graph tracks your short-term fatigue balance over time. The line is colour-coded: green is the target zone for most training, amber indicates you are losing form (useful when peaking for a race, but a warning if unintentional), and red flags potential overtraining. Like the Load graph, you can hover to see day-by-day details and the activities that contributed to your fatigue.

HRV Trend#

The HRV Trend graph shows a 3-day moving average of your Heart Rate Variability. This helps smooth out day-to-day variation and shows the overall direction of your recovery. You will need an HRV-compatible device (such as Whoop, Oura, or Polar) connected to see data here. See Connecting Your Devices for setup instructions.

Zone Distribution#

The Zone Distribution chart shows how much time you have spent in each training zone within your selected time range. You can switch between different views using the tabs:

• Cycling Power
• Cycling HR
• Running HR
• Running Pace
• Swimming Pace

Each zone is shown with a coloured bar, the time spent, and the percentage of total time. This helps you check that your training intensity distribution matches your goals.

Power Profile#

The Power Profile is a radar chart that plots your best power output at various durations (from 5 seconds to 1 hour) against standard classifications from Untrained to World Class. Your results are shown in watts per kilogram, so you will need your weight recorded for this chart to work.

If you have set a comparison range, the second period is shown as a dashed overlay so you can see how your power profile has changed over time.

FTP History#

The FTP History graph tracks your Functional Threshold Power over time. Each data point shows when your FTP changed, with dots indicating the source (e.g. from an activity analysis or a manual update). Hover over a point to see the exact value, the source, and the activity that triggered it.

THR History#

The THR (Threshold Heart Rate) History graph works the same way as the FTP History, tracking changes to your threshold heart rate over time. This is useful for monitoring cardiac drift and aerobic improvements.

Power Curve#

The Power Curve shows your best power output across all durations, from sprints to endurance efforts. If you have set a comparison range, both curves are displayed so you can see where you have improved or regressed. Hover over any point to see the exact power, duration, and the activity it came from.

Heart Rate Curve#

The Heart Rate Curve is similar to the Power Curve but shows your peak sustained heart rate at each duration. It also supports the comparison feature, letting you overlay two time periods.