Hej.

One athlete.
One year.
One start line.

—Days
—Hours
—Minutes
—Seconds
Signed up · Aug 2026Race day
Start here

1.9 — 90 — 21.1

Green means go hard.
Yellow means stick to the plan.
Red means back off.

Welcome to Project 70.3. One body, one plan, one goal: a first triathlon finish in Småland. Readiness comes from Whoop, performance from Strava, discipline from a seven-day tracker — synced from the source every morning.

  1. ReadinessToday
  2. PerformanceTrend
  3. TrainingBase
  4. AthleteZones
  5. JönköpingRace
  6. DataAdmin
01 — Readiness

How ready
am I today?

Whoop decides the colour. Recovery sets it, HRV and resting heart rate explain it, sleep is the lever for tonight. Pick the window — today mirrors the app, thirty days is the honest baseline.

Josef
No data

Waiting for the first sync.

Green (≥67 %): go hard. Yellow (34–66 %): stick to the plan. Red (<34 %): back off, sleep, eat.

Recovery
—%
HRV
—ms
Resting HR
—bpm
Sleep
—h
Strain
—

As of — · showing 30-day average · targets: recovery ≥ 55 %, sleep ≥ 7.0 h.

02 — Performance

Is the engine
getting bigger?

Three signals that matter in base phase: how much I run, how fast I go at an easy heart rate, and whether the weekly hours land in the 9–11 h window.

Monthly run volume

km · Strava

Pace at HR 150–165

min/km · quarterly

Weekly training hours

target 9–11 h
03 — Training

Win
the week.

Base phase through December: technique in the water, aerobic foundation on the bike and the road, strength stays. Sessions get ticked off as the week unfolds — the tracker resets every Monday.

Week —0/7 sessions · 0 %

    Zone 2 discipline

    Runs under the HR cap of 150 bpm — one hard run a week is the budget, the rest stays easy.

    Waiting for the first sync.
    04 — Athlete

    Who is
    doing this?

    Ten years under the bar, one year on the road, zero triathlons — so far. The zones follow the Friel LTHR model and sharpen after the first lab test.

    ZonePurposeHeart rate

    Provisional zones based on max HR 200.

    Threshold HR (LTHR)
    05 — Jönköping

    Somewhere in
    Sweden, a lake
    is waiting.

    Ironman 70.3 Jönköping · 11 July 2027. Småland, midsummer light, and a lake so clear you can count the stones.

    1.9 km swim in one of Europe's clearest lakes, 90 km through Småland, and a half marathon along the shore of Vättern with the whole town out on the course.

    The course
    • SwimLake Vättern · rolling start1.9 km
    • BikeThrough Småland's forests90 km
    • RunLaps along the waterfront21.1 km
    The project
    • Signed upAugust 2026
    • Race morning11 July 2027 · 07:00
    • Progress—
    • Countdown— days
    06 — Data

    Synced.
    Every
    morning.

    Whoop and Strava flow in server-side — automatically around 8:00 every morning, or on demand. Tokens live encrypted on the server; visitors only ever see the published numbers.

    Whoop

    Not connected

    Recovery, HRV, resting heart rate, sleep and strain for the last 30 cycles.

    Strava

    Not connected

    All activities since 2024 — distance, time, heart rate.

    › ready.