My typical workflow for a workout is like this:

1. Plan the workout in Garmin Connect and upload to my watch
2. Perform the workout and sync the data with Garmin Connect
3. Downloading the original FIT file and import into Golden Cheetah and Runalyze

4. Get RSS from Stryd Powercenter and manually input as TSS in Golden Cheetah (Activities>Details tab>Metric tab)

*This will populate the Coggan PMC – allows you to track acute and chronic training loads, training stress balance, and training ramp rates

5. Manually enter my weight in the activity to match what I have in Powercenter (Activities>Details tab>Workout tab)

*Tracking weight like this allows you to use different weights throughout the year since there is only one default weight in the Athlete options

6. In Golden Cheetah, I check the run summary and zone breakdown to see if I hit my targets for the day. This page also gives me many overall metrics for the training run that I can use to develop trend charts over time.

Summary 1 of 2
Summary 2 of 2

7. Look at the running metrics collected by Garmin’s HRM-Run and Stryd. You can download charts from the View>Download chart menu. Check out “Garmin and Stryd” to download what I am using.

I have a chart with several added metrics that are popular to track right now. Check out the references page for more information about some of the metrics.

Here is the complete list so far:

      • Power (and power delta) (Stryd)
      • HR (HRM-run)
      • Temp. (fenix3)
      • Speed (Stryd)
      • Acceleration (Stryd)
      • Altitude (fenix3, Stryd)
      • Normalized Power
      • Vert. Osc.(HRM-run, Stryd)
      • Cadence (HRM-run, Stryd)
      • Ground contact time (HRM-run, Stryd)
      • Aerobic and Anaerobic TISS
      • Unit power (w/kg)
      • Leg spring stiffness (Stryd)
      • Unit spring stiffness
      • Form power (Stryd)
      • Form ratio
      • Efficiency index
      • Running effectiveness
      • Stride length
      • Vertical ratio (HRM-run)
      • Vertical osc. comparison- Garmin/Stryd
      • Cadence comparison – Garmin/Stryd
      • G.C.T comparison – Garmin Stryd
      • Duty time
      • Flight time
Running Dynamics Chart

8. If the workout is an interval workout, I’ll compare the intervals using the compare window. I mainly look for consistency of the intervals or repetitions since I’m training with a Jack Daniel’s plan.

Interval Comparison

9. Next I’ll look at my trends –

Usually I look over data from the past two months for these things:

Performance Management Charts – Coggan, Skiba, TRIMP, and Triscore

These charts help me track my overall fitness level, training progress, and how hard my training has been recently.

Trends – LSS, RSS vs. GOVSS, RE, EI, Efficiency Factor, various peak powers, critical power, cadence, etc

These charts help me identify if some specific performance metric is changing over time.

Trends 1 of 3
Trend 2 of 3 - Coggan PMC
Trend 3 of 3 - Average Cadence

Here’s Runalyze.com. It’s another free service that provides a great deal of metrics and data tracking. Runalyze can show many things from Garmin’s FIT file, too, like performance condition (start, end), HRV, VO2max estimation, and others. Their PMC is also very close to what I see in Golden Cheetah.

Runalyze Summary