Understanding your stats
Your analytics in plain English. Strathlon tracks a lot of numbers in Trends and Review — this is the directory that explains each one. In the app, tap the (i) on any stat to jump straight to it here.
Numbers are only useful if you know what they mean. Understanding your stats turns a wall of charts into a set of honest feedback loops: it tells you what's working, what's just noise, and what to change — so you can trust a good trend and stop over-reacting to a single bad day. Each stat below has a one-line summary and a full guide behind it. The guides stick to well-established physiology, flag where the internet tends to over-claim, and are general education rather than medical advice.
How much work you do, how often, and whether you're getting stronger.
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Consistency
Your streaks and completion rate — the single strongest predictor of progress. Why showing up most weeks beats any one perfect week.
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Training volume
Total work done (roughly sets × reps × weight) and the science of progressive overload — the main driver of strength and muscle.
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Sessions per week
How many sessions you complete each week — the simplest lever on progress, and what advances you through your plan's phases.
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Strength progress
Per-exercise PRs and rep growth over time — the clearest, most scale-proof evidence that your training is working.
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Rest between sets
How your actual rest compares to what your plan prescribed — and why rest length quietly shapes strength versus conditioning results.
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Work-to-rest ratio
How dense your session is — how much of it you spent working versus resting — and how to match that density to your goal.
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The levers on weight change, and how to read the scale without over-reacting.
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Energy balance
Calories in versus out — the biggest lever on weight change. The 7,700 kcal rule, water weight, plateaus and metabolic adaptation, honestly framed. Your targets and BMR track a smoothed ~7-day weight trend, even while the app shows your live weight.
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Weight trend
Your actual weigh-ins (solid line) versus the path your deficit predicts (dashed line) — reading the real signal beneath daily water noise. You see your live weight, while a smoothed ~7-day trend is what sets your targets.
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Protein
Protein per kilogram of body weight — your nutrient shield for keeping muscle while you're in a deficit. What the 1.6–2.2 g/kg range really means.
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Active burn
The active calories recorded in Apple Health during your sessions — where the number comes from, when it beats a formula, and the honest truth about wearable accuracy.
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Daily steps
What it is. How many steps a day you averaged, from your iPhone or Apple Watch, across the days in this period that recorded any.
Why it matters. Everything you do outside your sessions is usually the largest uncontrolled part of your energy balance, and it moves a lot without you noticing — a change of a few thousand steps a day is worth a few hundred calories. It's the most common reason the scale stalls while the training looks fine.
Intensity, recovery and the context that explains how you feel and perform.
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Average heart rate
A quick gauge of training intensity from Apple Health, colour-keyed to the 50–85% zone. Why a falling trend at the same effort can mean you're fitter.
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Between-set recovery
How far your heart rate falls during a rest between sets — Strathlon's own figure, taken from your rest timer. A scale-independent read on whether you're ready for the next set.
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1-minute heart-rate recovery
What it is. How many beats your heart rate falls in the first minute after a hard workout, recorded by your watch. A bigger drop is better. This is Apple's figure, not ours — it's a different number from Between-set recovery above, which is the drop during a rest between sets.
Why it matters. It's a real fitness marker the scale can't show: as your aerobic fitness improves, your heart rate comes down faster after hard work. Read it against your own past readings and watch the direction over weeks — there's no normal range worth comparing yourself to, because it depends on your age, your medication and how hard that particular session was.
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Sleep
Nightly hours and deep-sleep percentage from Apple Health — when you actually recover, build muscle and regulate appetite.
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Cycle phase
An opt-in, on-device view of where you are in your menstrual cycle alongside weight and energy — reading a temporary water bump as exactly that.
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These guides are general educational information, not medical advice, and any figures — such as calories and the ~7,700 kcal ≈ 1 kg rule — are estimates. Individual responses vary. Always apply your own judgement and consult a qualified professional where appropriate. See our Terms for more.
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