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Understanding your activities (Athletes)

After each workout, VO2Coach shows you data about what you did.
This data is meant to support learning and communication, not to judge performance.

This guide explains how to review your activities in a healthy and useful way.

Start with the purpose of the workout​

Before looking at numbers, ask yourself:

What was this workout supposed to achieve?

Every workout has an intent:

  • Easy aerobic work
  • Controlled intensity
  • Short hard efforts
  • Recovery

Understanding the purpose matters more than any single metric.

What to look at first​

When reviewing an activity, focus on:

  • Overall duration
  • General intensity
  • How it felt compared to the plan

These three give you most of the useful information.

Understanding zones (without overthinking them)​

Zones are ranges, not exact targets.

It’s normal if:

  • Pace varies slightly
  • Heart rate drifts
  • Power fluctuates

Small variations do not mean the workout was “bad”.

If the effort matched the intent, the workout likely did its job.

Planned vs executed: what matters​

Very few workouts are executed exactly as planned.

This is normal and expected.

Focus on:

  • Effort and control
  • Consistency across sessions
  • Trends over time

Do not judge a workout based on a single deviation.

Metrics you should not obsess over​

Some metrics are useful, but not all of them matter equally every day.

Avoid over-focusing on:

  • Minor pace differences
  • Short spikes in heart rate
  • Brief time outside target zones

Your coach looks at patterns, not isolated data points.

How to use feedback from your coach​

Coach feedback helps connect the data to training decisions.

When you receive comments:

  • Read them before reacting to the numbers
  • Ask questions if something is unclear
  • Use feedback to guide future sessions

VO2Coach works best as a communication tool, not a scoreboard.

When something looks “off”​

If an activity looks unusual:

  • Consider external factors (sleep, stress, weather, terrain)
  • Reflect on how the session actually felt
  • Share relevant context with your coach

One unusual session rarely defines your fitness.

Best practices for athletes​

  • Review activities calmly, not emotionally
  • Focus on learning, not evaluation
  • Trust the process over individual workouts
  • Communicate honestly with your coach
  • Be patient with progress

Consistency matters more than perfection.

Final reminder​

Data is information, not a verdict.

VO2Coach helps you and your coach:

  • Stay aligned
  • Learn from training
  • Make better decisions over time

Your progress is defined by weeks and months, not by one activity.