What every number actually means

A fuel-tank reading for your body — how much energy you have left right now.

A three-level signal — Balanced, Unbalanced, or Low — describing the overall trend of your heart rate variability.

A composite score that answers the question: 'Am I ready to train hard today?'

The difference between how much your Body Battery charged and how much it drained over 24 hours.

The tiny variation in time between each heartbeat — and a powerful window into your nervous system's recovery state.

How many times your heart beats per minute when you're completely at rest — a classic marker of cardiovascular fitness.

A measure of physiological stress — how much your nervous system is working at any given moment.

Your aerobic engine size — the maximum rate at which your body can use oxygen during exercise.

The age that your VO2 Max corresponds to, according to population research — your biological fitness clock.

Five intensity buckets based on heart rate — from easy recovery to all-out effort.

A single number summarizing how restorative last night's sleep actually was.

Total time spent asleep — not just time in bed.

The percentage of time you spent in bed that you were actually asleep — not tossing, turning, or awake.

The deepest, most physically restorative phase of sleep — when your body does its real repair work.

The dream stage of sleep — where your brain processes emotions, stress, and skills learned during the day.

The transitional sleep phase — important but less restorative than deep or REM.

A measure of how much stress a single workout placed on your body, combining duration and intensity.

Your long-term fitness baseline — built slowly over months of consistent training.

Your short-term fatigue — how tired you've made yourself in the past 7 days.

The gap between fitness and fatigue — your 'form' or readiness to race.

The ratio of acute (7-day) to chronic (28-day) training load — your injury risk indicator.

How long it takes you to cover one kilometer or one mile — your speed in runner's language.

Your average heart rate across the entire workout.

How many steps you take per minute — your running turnover rate.

Total vertical meters climbed during a workout.

How long the workout lasted.

Total ground covered during the activity.

How hard a workout felt — rated by you, on a scale from 1 (barely moving) to 10 (everything you had).

A breakdown of each segment of your workout — showing how your pace or effort varied.

The rate at which you're doing mechanical work — a more precise measure of effort than heart rate or pace alone.

Total number of steps taken throughout the day — your non-exercise movement baseline.

How many flights of stairs your Garmin detected you climbing.

Total energy your body burned — split between resting metabolism and active movement.

Minutes spent in moderate-to-vigorous movement throughout the day.

Coach Icarus's overall grade for a single workout — combining pacing, heart rate zones, and effort quality.

How well you stayed in your target heart rate zones — a measure of pacing discipline.

How consistent your pace was throughout the run — were you steady or all over the place?

How your actual effort compared to what your training plan called for — Spot On, Close, Drifted, or Missed.

Coach Icarus's AI assessment of your running mechanics — cadence, form consistency, and efficiency of movement.

An AI assessment of how your heart rate, perceived effort, and cardiovascular response matched expectations for the session.

How much recovery time Coach Icarus estimates you'll need after a workout before you're ready to train hard again.

How many minutes (and what percentage) of your run was spent in the heart rate zone your plan called for.