Overzicht van appfuncties
This is the contents page, not the sales pitch. If you want the walkthrough of the screens, the features page does that job. This one explains the five things the app is actually for, and sends you to the deeper reading on each — most of which is about your watch data rather than about any app.
What you want to know, and where to read about it
| What you want to know | Where to read about it |
|---|---|
| Why my heart rate zones feel wrong | Garmin's zones are wrong, zones explained |
| What my maximum heart rate really is | Max HR set too low |
| What a particular Garmin number means | Every Garmin metric, mapped |
| Whether I am recovered enough to train | Training readiness, recovery time |
| What my HRV is telling me | HRV status, a good HRV by age |
| Whether sleep scores are worth watching | Sleep score, Body Battery |
| What zone 2 is, and how much to do | What zone 2 is, 80/20 training |
| My lactate threshold, and how to raise it | What it is, how to increase it |
| Whether my hard week was too hard | Training load, overtraining signs |
| Whether to believe my race predictor | Race predictor accuracy |
| How my sessions get into the app | Garmin and Strava guides |
Reading a session properly
A session file is a few thousand data points: heart rate, pace, time, distance. Everything after that — training effect, load, a score out of 100 — is a model built on top of those points, and a model can be wrong about you specifically while being right on average.
Knowing which numbers are measured and which are inferred changes how much weight you give them. Training effect and training load are the two worth understanding first; the map of which metric feeds which explains why they so often agree.
Knowing whether you are recovered
Most of the recovery numbers on your wrist are built from the same underlying heart rate variability data, recombined. So one bad night can appear as a poor sleep score, a low Body Battery, a suppressed HRV status and a low readiness figure — four warnings that are really one observation wearing four hats.
So require corroboration from independent signals: resting heart rate, how the warm-up feels, whether the work is getting harder at the same pace. Start with training readiness, then HRV status, sleep score and Body Battery.
Training at the right intensity
This is where most training goes wrong, and not for lack of data. Your watch is very good at measuring and quite bad at telling you what to do next. The numbers are inputs, not instructions.
Zones are the clearest example. A zone set from your age is a population average applied to one person; a zone set from a threshold you have measured describes you. That is why Lactate Training anchors its zones to a lactate threshold rather than an estimate. Read what a lactate threshold is, then how age-based zones are calculated, and blood lactate zone setup or a lab test for the measured version.
A plan that survives real life
Most plans fail for an unremarkable reason: they assume every week happens. Then work, illness or a bad night arrives, two sessions get missed, and the plan and your actual training quietly stop being the same thing.
A plan that adapts to what you did is less satisfying to look at and far more likely to be followed. Worth reading: 80/20 training for how much easy work a week needs, the signs of overtraining for when to pull back, and AI coach versus human coach on what software cannot replace.
Where your data comes from
Two connections matter. Garmin supplies activities and health data, which is why it carries the recovery side as well as the sessions. Strava supplies activities, which is enough if your training lives there. Set-up is covered in the Garmin and Strava integration guides.
If something that used to arrive stops arriving, check the connection before you blame the app. If it started after an update, what updates can and cannot change covers what to rule out.
Frequently asked questions
What does the app actually do?
It syncs your Garmin activities and health data and your Strava activities, then builds and adapts a training plan around them, with zones anchored to your lactate threshold rather than an age estimate. It is available in 24 languages.
How is this page different from the features page?
That page shows you the app. This one explains the ideas underneath it and links to the detail, so you can read about heart rate zones, HRV or lactate threshold without reading about software at all.
Do I need a lab test to train with lactate threshold zones?
A lab test gives the most precise figure, and how a lab test works explains what you get for the effort. Plenty of athletes work from field estimates instead — less exact, more repeatable, and still a better description of you than a number derived from your age.
Why do so many of these links go to articles about Garmin?
Because that is where the confusion is. Few people are puzzled by a training app; a great many are puzzled by why their watch wants two days of recovery when they feel fine. Understanding the data comes first.
Does this replace a coach?
It depends what you use a coach for. Software is better at remembering every session you have done and noticing drift across months. A human is better at the conversation and the judgement call. Garmin's coach versus a training app covers the comparison.
Start with the number that is confusing you
Every page linked above exists because a measurement raised a question your watch would not answer. Lactate Training takes the same Garmin and Strava data and builds a plan that adapts, with zones built on your lactate threshold.