Workout Intervals Chart

A pace timeline tells you when things happened. The Workout Intervals chart tells you how your reps compared to each other.

Each segment of your activity — warmup, rep, recovery, cooldown — is drawn as a bar. The bars are arranged left to right in the order they occurred, and three visual dimensions carry the data:

• Height — moving pace. Taller means faster. Moving pace strips out standstill time, so a rep that starts from a dead stop isn’t penalized by the launch delay.
• Width — duration. A wider bar took longer.
• Color — pace zone. Each bar is colored by how fast the effort was: red for mile pace, violet for 5K pace, indigo for threshold, light blue for moderate, and gray for easy. A recovery jog shows gray; a hard rep shows red or violet. See Pace Zones and Chart Colors for how those boundaries are set from your race results.

A thin indicator bar runs along the x-axis beneath each segment: a dark bar means the watch was paused during that period, a light gray bar means the watch was running but there was no meaningful movement. This is most visible in the full-activity view during warmup transitions or long rest periods.

Focus on Workout

The Focus on workout toggle in the top right zooms the x-axis to just the rep window, hiding the warmup and cooldown. With the full activity showing, warmup and cooldown can push the workout reps into a narrow band that makes differences harder to see. Focusing on the workout spreads the reps out and aligns the scale to the effort range that matters.

Examples

4 × 5 min at threshold, ~90 s rest

All six work bars are indigo — solidly in the threshold zone — and close in height, showing consistent pacing across the session. The workout was prescribed as 4 reps, but 6 show up: the runner added two more at the end. The small gray markers between reps are the rest periods; their width reflects how long the recovery actually ran, which in this case ran a bit long relative to a typical 90 s rest.

8 × 60 s @ 2-mile, 2 min active recovery

The 60 s work bars are narrow but tall, and their color shifts between red and violet across the session — red (mile zone) when the pace was on target, violet (5K zone) when it slipped slightly. The mid-session fade is visible: several reps drop in height and shade toward violet before the pace recovers at the end. The recovery bars are gray (easy pace), wider than the work bars, and shorter — active recovery at a real jog rather than standing around.

8 × 200 m @ mile pace, 400 m recovery/moderate

The work bars are red (mile zone) — very narrow and very tall. The 400 m recoveries are light blue (moderate zone), wider and shorter. The alternating structure makes the chart look like a comb: sharp red teeth and wider blue gaps. One rep in the middle shades violet (5K zone) rather than red, showing a slightly slower effort before the pace picks back up. The recovery bars in the two or three reps leading up to it are also getting taller — the recovery pace was creeping up, which likely fed into that slower rep.