- Read the sheet top to bottom in the order it is built: what the session was, where your heart rate sat, what fuel it likely ran on, what load it added, and what the device itself added.
- Check the maximum heart rate the zones are drawn against before you trust the zones.
- Read the Cardio Load block for the ratio and the word, not the absolute numbers.
- Your Borg rating and your note, the parts only you can supply, are added when you log the session or edit it from the day's timeline.
The header
The session's name, date, start and end time, and who recorded it (you, or the device). Under it: duration, energy, training load (minutes × your Borg) and intensity, read from your average heart rate against your maximum, or from your Borg when there is no heart rate.
The zones
Minutes in each of four bands of your maximum heart rate (Light 50 to 60 percent, Moderate 60 to 70, Vigorous 70 to 85, Peak 85 and above), from the session's heart-rate stream or the device's own zone minutes. Without a recorded maximum, VT uses 220 minus your age and says "estimated". The zones are only as good as the maximum they are drawn against: the founder's sheet of 28 October works against a recorded maximum of 184, and a stale or formula-derived maximum shifts every zone the same way (see Maximum heart rate and heart-rate zones).
The energy sources
The carbohydrate, protein and fat split, estimated from the session's heart rate through the crossover curve; a rough guide to the fuel, not a nutrition figure (see Energy sources in a session). The calorie figure beside it is the device's own when it recorded one, and VT's estimate, labeled as such, when it did not; it is not used anywhere else in VT.
The Cardio Load block
The session's TRIMP, the day's load, the seven-day strain, your tolerance, and the status word with its ratio; the word is explained on Training load and Cardio Load, and the ratio is the figure to read. On the founder's sheet: TRIMP about 51, daily load about 127, strain about 86 against a tolerance of about 86, maintaining at 1.00.
The device's additions
Pace, speed, elevation gain, cadence and stride, which VT works out from the device's distance, track and steps, and power when the device recorded it; they are for reading, and no score uses them.
Your notes
Free text, which Eir reads when you ask about a session and which you will be glad of in a month.
What the sheet feeds
Your Borg rating, through the session-RPE load, feeds the TDEE engine, Capacity and Symptom Radar; the heart-rate stream feeds Cardio Load and the fuel split; the session's type and time feed the training timeline. Nothing on the sheet feeds the Vitality Score.
Sources
- Vitality Tracker, activity sheet (28 October 2026)
- Vitality Tracker, Knowledge Base brief, catalogue E and catalogue F item 12.