Data is useful when it changes decisions. Track a handful of metrics that map to training quality and ignore vanity graphs that don’t.

What to track (and why)

  • Resting HR + HRV trend: recovery readiness and stress
  • Session RPE + duration: training load without fancy models
  • Key splits: 1k run repeats, Ski/Row 1k, wall ball total time for target reps
  • Sleep duration/consistency: foundation for performance

Hardware tips

  • Chest HR strap improves accuracy for intervals vs wrist sensors
  • Calibrate pace by using the same route or the same erg settings

Minimal dashboard (weekly)

  • 2–3 key sessions hit? (Y/N)
  • Progression: did one variable increase? (volume, density, or intensity)
  • Readiness: HR/HRV stable? Mood okay?

Pitfalls

  • Chasing “readiness” scores instead of how you feel and perform
  • Comparing week‑to‑week with different routes/conditions
  • Over‑analyzing garbage data (e.g., wrist HR in burpees)

Race day

  • Minimal tech: time of day and splits; no mid‑race deep dives
  • Use HR only as a cap early; race your plan later

Bottom line Metrics should simplify decisions. Track the few that influence training quality, then get back to work.