DashboardSample athlete data
Good afternoon, Sam
Monday, 12 October 2026. Recovery is high after a strong tempo session, and this week sits right in your productive training range.
Mon 12 Oct
01 / Overview
Today at a glance
Recovery, live heart rate and activity for Mon 12 Oct, with the vitals your band tracked overnight.
Recovery
Readiness for Mon 12 Oct
Primed
Your body is ready for quality work. A threshold or interval session will land well today.
- HRV74 ms+3 ms
- Resting HR47 bpm−1.3
- Sleep score87−3
- Prior load56−71
Heart rate
Streaming from your band
66
bpm
Resting range
- Resting
- 47bpm
- Avg today
- 63bpm
- Max today
- 175bpm
Activity
Mon 12 Oct · 17.6 km on foot
Steps
16,420109% of 15,000
Active calories
1,284 kcal92% of 1,400
Active minutes
94 min104% of 90
- Distance
- 17.6 km
- Floors
- 11
- Sessions
- 1
Last night
22:49 to 07:09 · 95% efficiency
7h 53m
Score 87
- Deep2h 18m
- Light3h 25m
- REM2h 10m
- Awake27m
HRV
74ms
+3vs 30dResting HR
47bpm
−1.3vs 30dSleep
7h 53m
±0.0 hvs 30dRespiratory rate
14.4brpm
±0.0vs 30dBlood oxygen
97%
±0.0vs 30dSkin temp
+0.1°C
+0.1°vs 30dVO2 max
54ml/kg/min
+0.44 wkAcute load
9497 days
+56vs norm
02 / Heart
Heart rate & HRV
Continuous optical heart rate, time in training zones and the overnight variability that anchors your recovery.
Heart rate
Mon 12 Oct · five-minute averages
- Resting
- 47bpm
- Average
- 63bpm
- Maximum
- 175bpm
- Minimum
- 43bpm
Heart-rate zones
Time in zone today
Zone 5
171–189 bpm
7m12%
Zone 4
152–170 bpm
30m52%
Zone 3
133–151 bpm
15m26%
Zone 2
114–132 bpm
0m0%
Zone 1
95–113 bpm
6m10%
Heart-rate variability
rMSSD measured through the night
- Last night
- 74ms
- 7-day avg
- 71ms
- Normal range
- 67–76ms
Balanced
- Overnight HRV
- 7-day average
- Normal range
Your 7-day average sits inside your normal range.
Resting heart rate
Lowest sustained overnight value, 30 days
47bpm
−5in 30 days03 / Sleep
Sleep architecture
Stage-by-stage sleep from motion, heart rate and HRV, with nightly duration against your personal sleep need.
Sleep score
Night ending Mon 12 Oct
In bed22:49
Asleep22:58
Woke07:09
- Time asleep
- 7h 53m
- Time in bed
- 8h 20m
- Efficiency
- 95%
- Fell asleep in
- 9 min
- Awakenings
- 3
- Respiration
- 14.4 brpm
- Blood oxygen
- 97%
- Sleep need
- 8h 00m
Sleep stages
Hover the timeline to inspect each stage
Awake
27m
5% · typical < 10%
REM
2h 10m
26% · typical 20 to 25%
Light
3h 25m
41% · typical 45 to 55%
Deep
2h 18m
28% · typical 13 to 23%
Sleep duration
Last 7 nights · average 7h 58m
- Deep
- Light
- REM
- Sleep need
Sleep schedule
Bedtime and wake time, 14 nights · consistency 74%
04 / Recovery
Daily recovery
One score each morning built from HRV, sleep, resting heart rate and the load you carried yesterday.
Recovery trend
Last 30 days · average 76%
- Primed 67–100 (26 days)
- Steady 34–66 (4)
- Low 0–33 (0)
What drives today
Mon 12 Oct · 78% recovery
- Heart-rate variability40% weight
74 ms vs 71 ms baseline
- Sleep performance30% weight
7h 53m asleep, score 87
- Resting heart rate20% weight
47 bpm vs 48.3 baseline
- Prior-day load10% weight
56 load yesterday
Primed: suggested load 150 to 220
Your body is ready for quality work. A threshold or interval session will land well today.
05 / Activity
Movement & sessions
Steps, calories and distance across the day, plus every workout your band detected or you started with a double tap.
Steps
Mon 12 Oct · 16,420 steps by hour
Daily totals
Mon 12 Oct vs your 7-day average
- Steps−8%vs avg
16,420
- Active calories+9%vs avg
1,284 kcal
- Distance+6%vs avg
17.6 km
- Active minutes−22%vs avg
94 min
Activity breakdown
Last 7 days · 8h 39m across 9 sessions
- Running5 sessions · 70.3 km5h 42m66%
- Strength1 session48m9%
- Cycling1 session · 41.2 km1h 24m16%
- Mobility2 sessions45m9%
Recent activities
Last 14 days · expand any session for detail
52:42 · 12.4 km · 161 bpm avg · load 143
Heart rate by distance
Time in zones
Zone 5
7m13%
Zone 4
30m58%
Zone 3
15m29%
Zone 2
0m0%
Zone 1
0m0%
06 / Training
Training load
How hard you are training against what your body is used to, where that load comes from, and whether it is building fitness.
Training load
Acute load (7 days) against your chronic weekly norm, 12 weeks
- Acute load
- 949
- Chronic norm
- 893
- Load ratio
- 1.06
- Today
- 143
- Acute load
- Chronic norm
- Productive range
Training status
Load ratio, fitness and recovery time
1.06
Productive
Load is building fitness at a sustainable rate.
- VO2 max
- 54+0.44 wk
- Recovery time
- 29 h
VO2 max, 12 weeks
Weekly volume
Hours by sport, last 12 weeks
- Running
- Strength
- Cycling
- Mobility
Load focus
Last 4 weeks · 3,570 total load
- Low aerobic50%In range
Easy volume that builds your base · target 40–60%
- High aerobic35%In range
Tempo and threshold work · target 25–40%
- Anaerobic15%In range
Short, very hard intervals · target 8–20%
07 / Running
Running analytics
Dual-frequency GNSS pace and distance, barometric elevation and stride metrics for every run. Pick a session to analyse it.
- Distance
- 12.40km
- Moving time
- 52:42
- Avg pace
- 4:15/km
- Avg heart rate
- 161bpm
- Max heart rate
- 175bpm
- Elevation gain
- 23m
- Cadence
- 181spm
- Stride length
- 1.30m
- Aerobic effect
- 3.7/ 5
- Anaerobic effect
- 3.5/ 5
- Training load
- 143
- Calories
- 843kcal
Tempo run
Pace, heart rate and elevation by distance. Hover any chart to read all three.
Distance
12.40 km
Pace
4:15 avg
Heart rate
161 avg
Elevation
+23 m
Cadence
181 avg
Pace, min per km
Heart rate, bpm
Elevation, m
Heart-rate zones
Tempo run · 52:42
Zone 5
171–189 bpm
7m13%
Zone 4
152–170 bpm
30m58%
Zone 3
133–151 bpm
15m29%
Zone 2
114–132 bpm
0m0%
Zone 1
95–113 bpm
0m0%
Race predictor
From VO2 max 54 · vs 4 weeks ago
- 5K19:22−0:08
- 10K40:20−0:16
- Half marathon1:29:21−0:36
- Marathon3:07:57−1:17
Splits
Fastest kilometre: 4 at 3:53 /km
| Km | Pace | Time | Heart rate | Elevation | Cadence |
|---|---|---|---|---|---|
| 1 | 4:56 | 4:56 | 141 bpm | −2 m | 176 spm |
| 2 | 4:35 | 4:35 | 153 bpm | +1 m | 178 spm |
| 3 | 3:57 | 3:57 | 167 bpm | −4 m | 183 spm |
| 4 | 3:53 | 3:53 | 167 bpm | −8 m | 183 spm |
| 5 | 3:57 | 3:57 | 169 bpm | −1 m | 183 spm |
| 6 | 4:03 | 4:03 | 170 bpm | +7 m | 182 spm |
| 7 | 4:00 | 4:00 | 170 bpm | +3 m | 183 spm |
| 8 | 4:01 | 4:01 | 168 bpm | −1 m | 183 spm |
| 9 | 4:01 | 4:01 | 170 bpm | +4 m | 183 spm |
| 10 | 4:06 | 4:06 | 170 bpm | +6 m | 182 spm |
| 11 | 4:10 | 4:10 | 166 bpm | −1 m | 181 spm |
| 12 | 5:01 | 5:01 | 143 bpm | −8 m | 175 spm |
| 0.4 | 5:05 | 2:02 | 141 bpm | −2 m | 175 spm |
08 / Trends
Health trends
Daily, weekly and monthly statistics for every core metric, compared against the period before so real change stands out from noise.
HRV by week
Last 12 complete weeks · ms
Last 4 weeks vs previous 4
72ms
Previous
65
All metrics
Last 4 weeks vs previous 4
Training calendar
Daily training load, last 26 weeks · hover a day for detail
Every metric included
This is what your band sees.
The full dashboard ships with PACE Band. No subscription. Every metric included. First deliveries February 2027.
