Was your easy run actually easy?
Drop a run and put in your max and resting heart rate, the same two numbers as the zone calculator, and this splits the run into minutes in each zone. Most easy runs I look at have a chunk of zone 3 in the second half, which is the moderate stuff that tires you out without really training anything. Runs in the browser, nothing gets uploaded.
These are my own workouts with the GPS, the elevation, the real dates and the watch's serial number stripped out of them, so what is left is the power, the heart rate and the cadence, which is the part any of these tools reads anyway.
Where do I get one of these?
- Open the activity on strava.com - this only exists on the website, the phone app will not do it.
- Hit the three dots at the top right of the activity, then Export Original.
- Export Original is usually a .fit. Export GPX also works here and keeps heart rate and cadence.
- If you would rather skip the clicking, strava.com/activities/<id>/export_original downloads it directly.
Garmin Connect has the same thing under the gear icon on an activity, called Export Original. Plugging the watch in and pulling the file off it directly works as well, though I tend not to bother.
Whatever you upload stays in this tab. There is no server here to send it to.
Why the split moves when you touch the inputs
Changing the max heart rate up top doesn't change the run, just where the lines get drawn, and the same file can read almost all zone 2 off a 205 max and 40% zone 3 off a 190, so put in the highest number you've actually seen on a chest strap. And if the file came off a wrist sensor, the number in it might be your arm swing rather than your pulse - it happens in the cold and in the first mile, and when it does none of these percentages mean anything at all.