Exercise and load dashboard

Before you start

• Connect a device that records your workouts, or log workouts in Beoflow.
• The dashboard is on the web app at web.beoflow.com.

Open the dashboard

1. Sign in on the web.
2. In the sidebar, select EXERCISE.
3. Coaches: use the athlete selector at the top of the page to choose whose data you see. You only see athletes who have given you access.

Choose a time range

1. At the top of the page, open the range menu and pick 7D, 14D, 30D, 60D, 90D or 365D. It opens on 30D.
2. To look at an earlier period, pick an end date, or use the arrows either side of the date to step one day at a time.

How load is measured

• Strain is how hard a workout was. A one-hour session at your threshold scores about 100. Because it is set by your own threshold, the same workout counts for less as you get fitter.
• Short-term load is your strain over roughly the last few days. Long-term load (shown as fitness) is your strain over roughly the last few weeks. Both are weighted averages, so recent days count most.
• Your load ratio is short-term load divided by long-term load. 1.0 means you’re training exactly as much as you’re used to. 0.5 means about half what you’re used to, so you’re recovering or losing fitness. 1.5 means half as much again as you’re used to: a big stimulus, but with more fatigue and a higher risk of injury.
• Beoflow tracks cardio and strength separately, then combines them so the harder of the two counts most.
• A day with a sync but no workout counts as rest.

Load zones

Ratio	Zone	What it means
below 0.60	Undertrained	Much less than you’re used to
0.60 to under 0.80	Rested	Lighter than usual
0.80 to under 1.00	Steady	About your usual
1.00 to under 1.30	Progressing	A productive step up
1.30 to under 1.60	Straining	A big step up; watch your recovery
1.60 and above	Overloaded	Far above your usual

A ratio between 0.80 and 1.30 is where training tends to build fitness. Above 1.50 is linked with a higher risk of injury.

What you’ll see

• EXERCISE SUMMARY: TOTAL WORKOUTS in the range, with Total km, Total hours, Training load (the sum of strain) and Active days.
• LOAD SNAPSHOT: your latest Combined ratio, Cardio ratio and Strength ratio, each with an arrow against the day before, and Peak combined, the highest combined ratio in the range.
• Physical Load and Fitness: your short-term cardio load against your long-term fitness. When load sits above fitness, you’re building.
• Combined Strain, and Cardio and Strength Strain: your ratios over time, with the zones shaded behind.
• LOAD RISK: three lines from 0 to 10. Load Level rises as your ratio climbs above 1.0, Load Change rises when your ratio has swung a lot over the last two weeks, and Load Spike rises when a single day is far bigger than you’re used to.
• INTENSITY DISTRIBUTION: your training minutes at Low Intensity, Medium Intensity and High Intensity.
• PERCEIVED STRAIN: how hard workouts felt, from your answers after each session.

Troubleshooting

• “No workouts yet”: connect a device or log a workout.
• My zone dropped after a rest day: rest lowers your short-term load, so your ratio drops.
• Gaps in the charts: if nothing syncs at all, Beoflow treats up to 10 days in a row as rest. After that the ratios stay empty until data arrives again.
• A ride’s training load looks low: if both heart rate and power were recorded, the summary total may show the heart-rate figure.

FAQ

• How does Beoflow calculate load? From your workout data: each session’s heart rate or power, measured against your own thresholds, gives its strain, and your daily strain builds your short-term and long-term load.
• Why does my load look different from other apps? Beoflow measures your training against your own threshold and your own history rather than a general population, so the numbers mean the same thing for a beginner and for an elite athlete.
• Why didn’t today’s workout change my readiness? Readiness uses yesterday’s combined ratio on purpose, so it doesn’t change during the day. Today’s training shows up in tomorrow’s readiness.

Privacy

This dashboard uses your workouts from connected devices and Beoflow, and your post-workout answers. You can see it, and so can coaches you have given access to. Load zones describe training, not injury: a high ratio is a reason to watch recovery, not a diagnosis.

Related

• Your Signal
• Recovery dashboard
• Post-workout reflection
• Planned load forecast