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How do I interpret the progression visuals?

Updated over 3 weeks ago

Your load and pain progression scores are at the heart of the app. Here’s how to read the different visuals:

The load target chart (left)

  • The outer circle shows how much load you experienced this week compared to the previous three weeks.

    • 100% = same load as previous weeks.

    • Scores above your advised load (based on your load tolerance profile) indicate overloading and higher injury risk (e.g., 140%).

    • The percentage resets to 0% each week, helping you safely reach your target by the end of the week.

  • The inner circle shows your pain score after each run.

    • Scores 4 or higher suggest it may be wise to lower your load.

    • If pain persists, consult a medical professional.

The load progression overview (right)

This chart shows how your cumulative load is distributed across weeks.

  • Each block represents the total load of one training session.

  • The green zone is your advised weekly load, based on your tolerance profile.

    • Hitting it turns the circle above that week green (OnTracx).

    • Exceeding it turns the circle pink (OffTracx).


Okay, so what?

To reduce the risk of overuse injuries, aim for:

  • Proper load progression: giving your body time to adapt.

  • Low pain scores: showing your body can handle the load.

Here’s how to interpret different situations:

Pain < 4 + Load ≈ 100%
✅ All good. Steady load, little or no pain. Your body is coping well.

Pain < 4 + Load ≫ 100% (week after week)
⚠️ Watch out. No pain yet, but consistently high load progression may cause overload later.

Pain 3–6 + Load ≈ 100%
⚠️ Pain creeping in despite manageable load. Your body struggles to handle it. Lower your weekly load and take some rest.

Pain 3–6 + Load ≫ 100% (week after week)
🚨 High pain + high load = injury risk. Rest, reduce weekly load, and keep progression closer to 100%.

Pain > 6 (any load level)
🚨 Persistent pain this high means stop and seek advice from a healthcare professional.

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