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The Training Rhythm heatmap reveals your training patterns by showing when you typically work out. This visualization displays a 7x8 grid where each cell represents a 3-hour time window for each day of the week, helping you understand your training schedule and consistency.

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Understanding the Grid

The Training Rhythm displays a matrix with:
  • 7 rows: One for each day of the week (Monday through Sunday)
  • 8 columns: Eight 3-hour time buckets covering the full 24-hour day
  • Color intensity: Darker tiles indicate more activities in that time window

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Time Buckets

The heatmap divides each day into 8 time periods:
  • 12a - Midnight to 3 AM
  • 3a - 3 AM to 6 AM
  • 6a - 6 AM to 9 AM
  • 9a - 9 AM to Noon
  • 12p - Noon to 3 PM
  • 3p - 3 PM to 6 PM
  • 6p - 6 PM to 9 PM
  • 9p - 9 PM to Midnight
These labels appear across the top of the grid.

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Day Labels

Day of the week labels appear on the left side of the grid, showing the first letter of each day:
  • M (Monday)
  • T (Tuesday)
  • W (Wednesday)
  • T (Thursday)
  • F (Friday)
  • S (Saturday)
  • S (Sunday)

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Reading the Heatmap

1

Identify your peak training time

Look for the darkest tiles - these represent your most common workout times.
2

Check day patterns

Scan across each row to see how your training time varies throughout the week.
3

Compare days

Scan down each column to see which days you train at similar times.

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Color Intensity Levels

The heatmap uses a five-level intensity system based on activity count:
  • Level 0: No activities (light/empty tile)
  • Level 1: 1-24% of your maximum for any time bucket
  • Level 2: 25-49% of your maximum
  • Level 3: 50-74% of your maximum
  • Level 4: 75-100% of your maximum (darkest tiles)
The intensity is relative to your busiest time window, ensuring the visualization adapts to your personal schedule.
The color scale adjusts automatically based on your data. If you train 20 times on Saturday mornings and only 5 times on weekday evenings, the Saturday morning tile will be darkest while weekday tiles will be lighter.

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What the Rhythm Reveals

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Training Consistency

The heatmap helps you understand: Weekly patterns: Do you train at consistent times each day, or does your schedule vary? Weekend vs. weekday: Compare your training times on work days versus rest days. Early bird or night owl: See clearly whether you prefer morning, afternoon, or evening workouts. Rest days: Identify which days have minimal or no activity.

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Schedule Insights

Use the Training Rhythm to:
  • Verify if you’re hitting your planned training times
  • Identify opportunities to add workouts to less-active periods
  • Understand how your schedule impacts training consistency
  • Compare your actual routine to your ideal training schedule
If certain days show no activity, consider whether those are intentional rest days or opportunities to add training sessions.

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Unlocking the Rhythm View

The Training Rhythm requires complete activity data to display accurately. When you first view the Stats dashboard, you may see:
“Rhythm view unlocks after a full activity refresh.”
This message appears when the detailed activity data needed for the day/hour breakdown isn’t yet available. To unlock the rhythm view:
1

Trigger a full refresh

Tap the refresh button in the Stats toolbar or pull down to refresh.
2

Wait for processing

Stratiles fetches detailed activity data from Strava, including start times for each workout.
3

View your rhythm

Once the refresh completes, the heatmap grid replaces the unlock message.
The Training Rhythm appears in your Stats dashboard below the Activity Heatmap, and updates whenever you refresh your Strava data.

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Display Details

The Training Rhythm card includes:
  • Title: “When You Train”
  • Grid: 7x8 matrix of rounded tiles
  • Labels: Time buckets across the top, days down the left side
  • Automatic sizing: Tiles scale to fit your screen width

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Tips for Use

  • Use the heatmap to identify your most reliable training windows
  • Look for gaps where you could add cross-training or supplemental workouts
  • Check if weekday patterns align with your work schedule
  • Compare different training phases to see how your schedule evolves
  • Share insights with coaches or training partners about your availability
The Training Rhythm provides a unique perspective on your training habits, revealing patterns you might not notice in traditional calendar or list views. Understanding when you train can help you optimize your schedule and build more consistent routines.

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