Examples
Real conversations.
Not marketing screenshots.
Real conversations — from morning briefings and race-day questions to the Monday morning digest a coach gets across their whole roster.
3×2km at threshold pace (4:35–4:40/km), 90s jog recovery. ~11km total.
Readiness: TSB +4 — you’re fresh. Green light.
This week: 28km across 3 sessions. On track for 55km target.
Tip: start the first rep conservatively — threshold should feel “comfortably hard”, not a sprint.
Your daily brief, before you lace up
Every morning, OpenPacemaker pulls today’s planned session, your training stress balance, and weekly progress — so you know exactly what to do and whether your body is ready for it.
One watch: you drifted into Z3 in the last 3km (HR crept to 156). Probably the hill, but flag it if it happens on flat sections.
Overall: good aerobic base work. This pays off in 8–10 weeks.
Honest feedback after every run
After each Strava activity syncs, ask the coach to review it. It checks pace, heart rate zones, cadence, and effort against your plan — and tells you what actually matters.
CTL is 58 (solid). TSB is −12 (mild fatigue). With a proper taper you’ll arrive race day around +10, which is the sweet spot.
VDOT of 46 puts you at 43:30–44:30 for the 10K. Your recent threshold sessions back that up.
Taper: two easy days, one 4×1km sharpener on day 8, then easy to the start line.
Know your actual fitness — not a guess
OpenPacemaker uses your VDOT from recent race results and training paces, plus CTL/ATL/TSB from Strava, to give you a grounded race prediction and a concrete taper plan.
Mon Easy 8km (unchanged) Tue Threshold (moved up) Wed Long run 18km (moved up) Thu–Sat Rest (travel) Sun Easy 6km (on return)Volume: 58 → 50km. Fine — one lighter week at this stage won’t affect your fitness.
Shall I nudge next week slightly upward to compensate?
Life happens. The plan adapts.
Tell the coach about travel, illness, or a bad sleep in plain language. It restructures the week to preserve training quality and continuity — without you having to think about it.
Your long run distance jumped 18% over two weeks (16 → 19km), and weekly volume went from 47 to 61km. That’s above the 10% guideline — this is likely an adaptation response, not damage.
Try: drop this week’s long run to 16km, add 5min hip/glute activation pre-run, log how the knee feels after each session. If still present in 7–10 days or worse mid-run: see a physio, don’t wait.
Logged to your wellness record so I can track it across sessions.
A coach that notices patterns you might miss
Log niggles in plain language. OpenPacemaker cross-references them with your recent load, spots training spikes, and tracks them over time — so small problems don’t become big ones.
Training Load (PMC) CTL (fitness): 54.4 ATL (fatigue): 55.0 TSB (form): −0.6 — neutral Weekly km/vert (12 weeks) Y-CW | Dist | Vert | Bar ———————+——————+——————+—————————— 26-W01 | 77.0 | 4.08 | ██████████ 26-W02 | 51.9 | 1.66 | ███████ 26-W03 | 49.6 | 2.43 | ██████ 26-W04 | 52.2 | 2.39 | ███████ 26-W05 | 65.0 | 0.49 | ████████ 26-W06 | 42.0 | 0.37 | █████ 26-W07 | 53.6 | 0.55 | ███████ 26-W08 | 43.9 | 0.31 | ██████ 26-W09 | 58.7 | 0.36 | ████████ 26-W10 | 41.5 | 0.33 | █████ 26-W11 | 52.5 | 0.79 | ███████ 26-W12 | 0.0 | 0.00 |
Know when to push and when to back off
CTL, ATL, and TSB calculated from your actual Strava data — not estimates. See your fitness trend, current fatigue, and form score at a glance, with a plain-English read on what they mean for today’s session.
14 activities · second-by-second HR
Z1 Recovery 23m ██▒▒▒▒▒▒▒▒ 5% Z2 Aerobic 3h41m ████████▒▒ 68% Z3 Tempo 44m ███▒▒▒▒▒▒▒ 14% Z4 Threshold 18m ██▒▒▒▒▒▒▒▒ 6% Z5 VO₂max 16m █▒▒▒▒▒▒▒▒▒ 5%Good aerobic base — 68% in Z2. Add one quality session per week to build top-end fitness before your target race.
Where you’re actually spending your training time
Unlike Strava’s lap-based averages, OpenPacemaker fetches second-by-second heart rate streams and calculates true time in each zone — so you can see whether your easy runs are actually easy, and your hard sessions actually hard.
Please send your Garmin Connect email address:
- 2026-03-17 Easy 8km - 2026-03-18 Threshold 11km - 2026-03-20 Easy 10km - 2026-03-21 Long Run 20km - 2026-03-22 Recovery 6kmOpen Garmin Connect and sync your watch to see them.
Your training plan, straight to your watch
Link your Garmin Connect account once with /garminconnect. After that, /garminpush [week] pushes every session — with pace targets and interval structure — directly to your Garmin Connect library. Open the app, sync, and your watch is ready to go.
On the password: Garmin Connect doesn’t offer OAuth, so the only way to push workouts is to authenticate as you. We encrypt your credentials at rest, only use them to upload sessions you request, and never log the password. Revoke access any time from your Garmin account settings, or delete all your data with /delete — details in privacy.
✅ Sarah J — 52km · 5 sessions · RPE avg 7.1 — on track
⚠️ Tom R — 28km · 2 sessions · RPE 9.4 — missed 3 sessions, RPE spike Thu
✅ Priya M — 61km · 6 sessions · RPE avg 6.8 — on track
🚨 Dan K — 14km · 1 session — reported calf pain Saturday
✅ Jess B — 44km · 4 sessions · RPE avg 7.3 — on track
2 athletes need attention this week.
Every athlete, one page, every Monday
Coaches get a full-roster digest delivered to their Telegram at 09:00 each Monday. Volume, RPE trend, flags, plan approval queue — before they open a single spreadsheet. Drill into any athlete from the dashboard, leave a note, and it lands in their next morning briefing.