Training Load Monitoring
Uploading your weekly training files isn't just about record-keeping — it's a powerful tool for preventing overtraining and injury. The acute-to-chronic workload ratio (ACWR) compares your recent training load (last 7 days) to your chronic average (last 28 days). An ACWR between 0.8 and 1.3 is the 'sweet spot' associated with fitness improvement and low injury risk. Above 1.5, injury risk increases sharply — this typically happens when athletes dramatically increase training volume after illness, vacation, or a taper period. By uploading files weekly, you can track this ratio over time and catch dangerous load spikes before they cause problems. Other metrics to watch: total weekly duration should generally not increase by more than 10% from week to week (the widely-cited '10% rule'), and every 3–4 weeks should include a recovery week with 30–40% volume reduction. Heart rate data from your FIT files provides additional insight — if your average heart rate for the same pace is gradually increasing over weeks, you may be accumulating fatigue and need more recovery. All processing happens in your browser, so your training data stays completely private on your device.
How to Use the Weekly Training Log
Export your activity files from your device or app, then drop them all at once onto this tool. You can mix file formats — it handles FIT (Garmin, Suunto, Wahoo), GPX (universal GPS standard), and TCX (Garmin legacy format) in a single upload.
Exporting Activities from Common Apps
- Garmin Connect: Open activity → ⋯ → Export Original (FIT file)
- Strava: Open activity → ⋯ → Export GPX
- Suunto App: Open activity → Share → Export as FIT
- Wahoo Elemnt: Activities sync as FIT to your Wahoo account or Strava
Why Training Load Matters
Tracking weekly totals — especially the consistency of volume and elevation — helps you apply progressive overload safely. A common guideline is to increase weekly distance by no more than 10% per week. Sudden spikes in load are the primary predictor of overuse injuries in endurance athletes.