Sports

An Obsidian plugin tailored to athletic training, street workout, and calisthenics plans, developed by Trainvent.

Alpha release

Plan training in spreadsheets and follow it in Obsidian: recurring schedules, a combined calendar, workout logs, and individual goal notes. Read an XLSX or ODS workbook from a downloadable cloud link, with optional Garmin activity and Coach imports.

Version 0.4.0 is an early alpha. Obsidian 1.11.4 or later is required. Sports is desktop-only because workbook and Garmin connections use Node.js APIs. Garmin uses unofficial endpoints and Coach integration still needs live account verification. Keep a backup of your workbook and vault when trying the alpha.

Download main.js, manifest.json, and styles.css from the GitHub release. Place them in <vault>/.obsidian/plugins/sports/, reload Obsidian, and enable Sports under Settings → Community plugins. The alpha is not yet listed in Obsidian's community directory.

Get started

1. Build the plugin, reload Obsidian, and enable Sports.
2. Select Download XLSX or Download ODS in settings, or run Sports: Download example workbook and choose a format. Your browser saves it; the plugin does not choose a filesystem path.
3. Upload it to Nextcloud or another cloud service. Paste its HTTPS download/share link into Settings → Sports → Cloud workbook link, then select Sync now.
4. Edit the workbook in your cloud spreadsheet editor, or upload a revised copy, then sync again. The plugin reads it without modifying the cloud file.
5. Edit recurring activities in the workbook Recurring tab. Select Open weekly note to create or refresh that week's note.

For everyday edits to your Daily sheet, try Calcrow, also developed by Trainvent. Save your changes to the cloud workbook, then sync Sports.

Settings → Sports offers a cloud workbook link, notes folder, startup sync, and intervals of five, ten, or fifteen minutes, or one hour. Startup sync is on and the interval is ten minutes by default. Select Manual only to disable periodic sync. Scheduling runs inside Obsidian; closed apps and mobile suspension stop or delay it. No external scheduler or Python installation is required.

Generated notes default to Sports/Structure/Strategy.md and Sports/Weeks/YYYY-MM-DD.md inside the user's vault. Sync refreshes the strategy and previously generated weekly notes. Edit recurring activities in the workbook, then sync to refresh the dashboard and weekly notes.

Only HTTPS cloud sources are supported. Old local paths are rejected with guidance to upload the workbook and paste its share link. Failed downloads retain the last imported plan. No external filesystem access is used by the plugin.

Add today to your own dashboard

Paste this into any note:

In Reading view or Live Preview, it shows today’s sheet sessions, Garmin activities, and enabled recurring activities, with an Open weekly note button. On Sundays, Reflect on the week jumps to the weekly review. It refreshes after sync and when the date changes, using cached data.

Workbook format (prototype schema 1)

Both XLSX and ODS imports are supported, with automatic format detection. Use the same sheet names and column layout in either format. To use ODS, save a copy in LibreOffice Calc, recalculate, save, and point Cloud workbook link at that file. Formula results are read as saved; Sports does not recalculate formulas. Password-protected workbooks are unsupported. Templates are available in both formats. The ODS template uses TRUE/FALSE dropdowns for the single Session done flag, with the same structure and note topics as XLSX.

Use the example workbook in XLSX or ODS, or download either format in Sports settings to get a copy starting next Monday. It uses Strategy, Recurring, and Daily tabs, plus Scoring for calculations, Library for exercises and equipment, and a compact Loads sheet for weighted exercises. The fixed example contains 12 weekly plans and 48 manual sessions; actual results are blank. Three sessions pair 6 kg vest pull-ups and dips before the unweighted circuit. Loads records planned and actual kg without adding columns to Daily. Exercise-specific growth per kg adjusts planned intensity, capped at 10. A recap at the bottom of Strategy collects the end-of-plan review. Library and Loads are imported automatically by name; keep those tab names. Template download and note sync save Guide/Workbook.md inside the configured vault notes folder (by default Sports/Guide/Workbook.md), preserving an existing guide. No customization flow is required. Give the workbook and Workbook.md to your own chatbot to adapt it safely.

Green marks editable entry cells; neutral white/gray marks reference information and formulas. Both alternate row tones, and headings stay neutral blue-gray. See Workbook.md for the exact grouped layout and recording rules. Plugin-created copies start next Monday and use the local timezone. The browser controls where downloaded copies are saved. Select Strategy, Daily, and Recurring as the strategy, tracking, and weekly schedule sheet mappings. Each sheet can be imported independently or disabled by leaving its mapping blank. The older templates and formats remain supported.

In settings, choose the exact Strategy sheet and Tracking sheet tab names. Leave either blank to disable that import; both may be blank for calendar/notes-only use. You can rename tabs and keep other sheets in the workbook. Selected tabs still need the column/table structure below; arbitrary column mapping is not supported. Disabling a role retains its last imported local data and notes. A selected tab that is missing or invalid fails the import rather than silently clearing data. With only tracking selected, a strategy is not required and paired part references may remain unresolved. A new tracking-only plan uses the device timezone until strategy supplies one.

Sync creates ordinary Markdown files in the configured Notes folder:

• Plans.md: starting levels, goals, weekly links, and upcoming manual prescriptions.
• Overview.md: starting page with Stats, today, the current week, routines and planning links.
• Structure/Plans.md, Structure/Strategy.md, Structure/Calendar.md: planning and program structure.
• Analytics/Log.md: detailed reference entries and exercise comparisons.
• Days/_Index.md: date index, preserving reflections from the previous all-days note.
• Days/YYYY-MM-DD.md: one combined day note with sheet sessions, scores, individual sets, exercise comparisons, Garmin activities, and reflections.
• Analytics/Sheet.md: sheet intensity, performance, and felt-effort trends.
• Stats.md: separate source totals over time, plus intensity and heart rate on independent axes.
• Analytics/Smartwatch.md: weekly volume, running pace/heart rate, and swimming pace/heart rate.
• Log.md: today and earlier manual sessions, newest first, with results and notes.
• Strategy.md: goals, exercise blocks, and regular weekly activities.
• Weeks/YYYY-MM-DD.md: weekly focus and targets, that week's schedule and results, and an editable review section.

Weekly notes are created automatically for dates in the log and in Week plans, plus the current week. Previously generated weeks are refreshed too. You can browse these files in Obsidian's file explorer without opening the plugin dashboard. Reloading the plugin generates notes from cached imported data; the Generate notes from imported data command does the same without rereading the workbook. Legacy plugin notes Plan.md and complete-log.md (or Training log.md) migrate to Plans.md and Log.md. Renames preserve personal sections and trusted generated baselines. If both old and new files exist, the plugin reports the conflict instead of overwriting either. Existing original Fitness notes managed by the Python refresh scripts use different markers and are not adopted or replaced by the plugin. Dates split at today in the strategy timezone. The names match the original Fitness folder's Log.md, Plans.md, and Strategy.md.

Edit the workbook to change plans and record results. Commentary outside generated sections is preserved. Conflicting notes are reported without preventing other weekly notes from updating. The existing Fitness vault is a reference; the plugin writes only to the configured folder in the currently open vault.

Generated-note writes are serialized through their baseline saves. Obsidian's automatic rewrites of exact known plugin note-renaming links do not count as manual edits; other link changes, aliases, prose edits, and damaged markers stay protected. A successful final note refresh clears stale note warnings while preserving workbook import failures. The retired Table note is not recreated.

Each table begins with its name alone in column A, followed immediately by a header row and data rows. Separate tables with a blank row. These are simple labeled ranges, not Excel named tables; no formulas or AI interpretation are needed. The example command generates this layout with three goals and training parts A/B.

On Strategy, include:

Table label	Headers
Plan	schema_version, plan_id, plan_name, timezone
Goals	goal_id, title, benchmark; optional baseline, test, category
Parts	part_id, version, title, prescription
PartGoals	part_id, version, goal_id

The optional Goals category is milestone for a new capability or maintenance for an ability to maintain or improve. Blank or missing categories default to milestone, keeping older workbooks compatible. Strategy and Plans notes display Aspiration and Maintenance separately. The example classifies the three skills as milestones and running as maintenance. Its Cal-Intervals part links to all three skill goals through PartGoals, shown as Supports in the strategy note. Add goal links to any training part in the same way.

Plan contains exactly one row. Set schema_version to 1 and use an IANA timezone, such as Europe/Berlin. Each PartGoals row links one part version to one goal.

Optionally add a Week plans table to Strategy:

Week	Start	Phase	Focus	Targets	Advance when	Minutes
1	YYYY-MM-DD	Foundation	Establish starting level	Record controlled variations	Review results before progressing	160

Week is a unique positive program-week number. Start is a unique Monday date. Phase and Focus are required; other fields may be blank. You can plan 12 weeks or another length. Enter explicit weekly targets rather than relying on automatic increases. Review results each week and edit the remaining plan when repeating or adjusting a week. Weekly targets and dated session plans are separately editable; changing a target does not silently rewrite daily sessions or shift dates.

The offered Daily sheet has two header rows: wide A/B/C exercise headings above Done and numbered rep/time fields 1–5, followed by Cal-Intervals Done/Rounds, All done, Notes and three optional manual goal-result columns. Plan stacks the exercises on separate lines. Green cells are editable; both green and neutral areas alternate row tones. Older Training log sheets with a single flat header row remain supported.

Use one row per session (several rows can share a date), with block A, B, Technique, or Empty in the example. Block links to a Strategy part's part_id; you may define your own block names. Plan stays readable free text and is shown in Obsidian without AI interpretation. Use Empty or an empty block for a day without a manual prescription.

• Required columns: Date, Block, Plan.
• Optional Title names activities such as swimming or running without a skill block.
• Optional Planned minutes and Actual minutes accept nonnegative numbers or blank.
• Use a unique Session ID for every row when several sessions share a date and block. Keep IDs unchanged when adjusting plans so imported sessions retain their identity.
• Customize skill columns using the suffix result, such as Squat result.
• Completion flags use done, such as Cal-Intervals done, with TRUE, FALSE, or blank.
• Notes is optional. Additional optional fields are Sport, Status, Session ID, and Part version.
• Results and completion flags remain separate. An entered result or a TRUE flag means in-progress, never automatic completion of the whole session. Explicit Status supports planned, in-progress, completed, skipped, and cancelled.
• Without Session ID, identity uses Date + Block. Keep these stable for existing entries; add distinct Session IDs if the same block occurs twice on one date.
• With strategy selected, each nonempty block must resolve to one part/version. Add Part version when the same block has several strategy versions. Tracking works on its own with strategy disabled.

The technical Sessions table remains supported for existing workbooks, with required session_id, date, sport, title, and optional part_id, part_version, planned_minutes, actual_minutes, result, status, and notes columns.

Sets and plan/result comparisons

Log provides the session overview. Analytics contains dated Daily notes with sets and exercise comparisons, while Sheet compares performance and effort. Plans contains upcoming prescriptions without result columns or comparison cards. Log and weekly notes retain their contextual session comparisons. Open a card to see a four-column exercise table with the planned prescription, recorded total, and sets in order, plus a compact plan/result pipe chart. Overview tables keep results compact instead of listing all numbered workbook columns.

The chart reads only explicit lines such as A) Pull-up: 3 x 5, B) Wall hold: 3 x 20 sec, C) Pistol: 3 x 5/leg, A) Mobility: 2 min, and Cal-Intervals: 5 rounds. Custom group names and set counts, x or ×, and explicit metric units are supported. For variable targets and multiple metrics, see Flexible Daily tracking. Other plan wording remains visible without a numeric comparison. Exercises run along the x-axis, with reps/rounds on the left and time on the right. Purple outlines show the plan; green bars fill them with recorded results. Other units use separate charts. More training is not automatically a better result.

Mark the exercise's Done flag TRUE after recording its set values. Prefilled inputs with FALSE or blank Done flags remain unrecorded. Blank sets stay missing, zero is a real recorded value, and partial totals are labeled. Excel time cells and mm:ss results become seconds for timed comparisons. Text results stay visible in the sets table and are excluded from numeric totals. Session completion still requires its own Status; exercise flags never mark the whole session complete.

Charts render locally in reading view and Live Preview using the plugin's sports-compare code block. The underlying tab-separated values and Markdown table remain readable outside Obsidian or with the plugin disabled. No chart service, network request, or additional plugin is required. Refresh uses the existing protected generated sections and preserves commentary outside those sections.

Dates may be spreadsheet dates or ISO text (YYYY-MM-DD). No achievements, session durations, or distances are inferred from plan prose. Distance fields, exercise tables, progression rules, import previews, custom intervals, and per-occurrence recurrence edits remain planned. Date display and weekly navigation use the device calendar; schedule-timezone conversion is not yet implemented. Only one plan is active; changing to a different strategy plan ID is rejected. Completed sessions cannot change dates or part references, and versions used by completed sessions must remain unchanged. Removed completed rows are retained locally; removed uncompleted rows currently disappear from the active plan.

Weekly schedule without manual results

The last section of the Strategy sheet is an optional Weekly schedule table. Its seven blank Monday–Sunday rows are ready to fill in. Columns are Day, Time, Minutes, Activity, Recorded by, and Notes. Enter an Activity to activate a row; empty activities are ignored. Add rows for multiple activities on the same weekday. Use a text time such as 18:00 and optional positive minutes.

These activities appear each week in the dashboard and Markdown without manual result fields in the daily log. Recorded by can be Garmin, another tracker, or No manual log. This records intent only; Garmin activities are imported separately and scheduled activities are never automatically marked completed.

Markdown ownership and safety

Synchronization always flows XLSX/ODS → Obsidian. The plugin never writes changes back to an existing workbook. Creating a new template is a separate explicit action. Edit structured plans/results in the workbook and reflections in Markdown. The plugin updates only its sports:begin / sports:end blocks and preserves surrounding prose. If a generated block changes or loses its markers, refresh reports a conflict and leaves that note untouched. Restore the previous generated block after moving your edits outside it to resume updates. Renamed/deleted managed notes are not automatically rediscovered; keep their generated paths stable in this prototype. A deleted generated note is not silently recreated.

Imports validate selected sheets before replacing cached plan data. Invalid workbooks retain the prior plan. A valid import can succeed while a conflicting Markdown note remains stale; the dashboard shows the error and refreshing again retries generation. Durable multi-file recovery and conflict resolution UI remain planned.

Development

Use Node.js 24 and npm.

npm ci
npm run dev

The development build watches src/ and writes main.js in this folder. Reload Obsidian after changes and enable Sports under Settings → Community plugins.

npm run build
npm run lint
npm test

GitHub Actions runs the build and lint checks on pushes and pull requests.

Manual installation

Copy main.js, manifest.json, and styles.css into <vault>/.obsidian/plugins/sports/, then reload Obsidian. The manifest ID is sports; the installed plugin folder must use this same name.

Releases

Update the version with npm version patch, npm version minor, or npm version major. The version script updates manifest.json and versions.json. Push the commit and its version tag to GitHub. Tags must match the manifest version exactly, without a v prefix; for example, 1.0.1. The release workflow builds the plugin and creates a draft release containing main.js, manifest.json, and styles.css. Review and publish the draft on GitHub.

Privacy

External requests are disabled unless you configure a cloud workbook link or connect Garmin. Workbook sync downloads only the configured HTTPS source and never uploads or edits it. The share URL is saved in plugin settings and may grant access to anyone with the link. The generated template is offered as a browser download; the plugin does not read or write files outside the vault.

Imported training data, sync preferences, and generated-block baselines are stored in vault-local plugin settings. These may travel with your vault sync provider. Generated notes and the workbook guide are written through Obsidian's vault API. Garmin tokens use Obsidian secret storage; credentials are never saved. No telemetry is collected. Plugin settings and compiled output are excluded from version control.

License and attribution

Based on the Obsidian sample plugin. The original copyright notice and 0-BSD license are retained in LICENSE. Bundled dependency licenses and attribution are in THIRD_PARTY_NOTICES.md and included in the distributed main.js, including fflate, read-excel-file, its saxen-derived parser, worker-f, and garminconnect-js.

Regular weekly activities are managed in the workbook Recurring tab and imported into the strategy note. Show regular activities defaults to off in Sports settings. Enable it to include workbook weekly activities in the dashboard and weekly notes. Changing it refreshes generated notes from cached data. The log and plans notes contain only explicit Training log rows; dated sessions entered there remain visible regardless of this setting.

If you delete generated notes to start again, use Settings → Sports → Recreate missing notes (or the command with that name). It rebuilds missing notes from the last successfully imported workbook, keeps existing files protected, and clears the missing-note error after success. Sync the new workbook first if you want to use its schedule. Removed historical weeks outside the current plan are not recreated. Reloading the plugin alone does not reset saved note baselines.

For a full fresh start, use Clear cached data, then Sync now. This clears the imported plan (including cached history), note baselines, and the last error. Workbook settings are kept; note files are not deleted. On the next sync, existing target notes are backed up in the notes folder's Backups/<timestamp>/ directory before generated sections are rebuilt. Commentary outside generated markers is preserved. Invalid markers and notes managed by the original Fitness scripts still require attention. Resetting the cache does not recover training results that were never saved in the workbook.

Garmin activity sync

On desktop, select Settings → Sports → Connect Garmin. Sign in with your Garmin email and password, then enter the verification code if requested. No Python, terminal commands or separate installation are required. This connection is experimental until sign-in, MFA and token refresh have been checked with a live account.

Connecting explicitly enables network access to Garmin and starts an activity import. Passwords and verification codes are held only in the sign-in dialog and are never saved. Session tokens are saved through Obsidian's secret storage, separately from plugin settings and generated notes. Obsidian 1.11.4 or later is required.

The bundled garminconnect-js client uses unofficial Garmin Connect endpoints. It also downloads public OAuth application keys from https://thegarth.s3.amazonaws.com/oauth_consumer.json; no credentials or activity data are sent to that host. This is JSON data, not remote executable code. Garmin can change these endpoints or limit sign-ins. This feature currently supports Garmin accounts on garmin.com, not garmin.cn.

Set Garmin history start to the first date to import. The initial default is 90 days ago. While Obsidian runs, automatic sync checks Garmin at most once an hour, using the configured sync timer. Sync now requests an immediate refresh. Garmin refreshes independently when workbook import fails. With all three workbook sheet mappings blank, it can also run without a workbook.

Only activity ID, local date/time, name, type, duration, distance and average heart rate are cached in the vault's plugin data and shown in Log, weekly notes and the dashboard. No GPS routes or complete account responses are retained. Activities use Garmin's local start time; GMT-only records use the plan's timezone, or your local timezone without a plan. Garmin records never mark manual sessions complete.

Each successful refresh replaces the selected date range, so activity edits and deletions do not create duplicates. On failure the previous snapshot remains visible with a warning. Disconnect clears the saved tokens and stops Garmin requests; cached activities remain available. Clear cached data removes the imported activity cache while keeping connection settings. Generated notes and reflections keep their existing edit protection.

The Log note combines manual entries and Garmin records in one daily table: Date, Manual plan, Manual results, Garmin activities, Manual notes. Today and earlier dates appear newest first, including dates with only Garmin data. Multiple sessions and activities stay together in their date's row. Manual status, actual minutes and result fields remain independent from recorded Garmin measurements. Upcoming manual sessions stay in Plans.

Log dates link to their notes in Days/. Sync creates a note for each date up to today that has a sheet session or Garmin activity, including days with only one source. Per-day reflections stay outside the protected generated block.

Each manual session also shows planned intensity, actual performance, scored metric coverage, and optional felt effort. Expand its session details below the overview for scores, individual sets, and exercise comparisons. Missing ratings remain unrecorded, and separate sessions keep their own scores and coverage.

Goal notes

Sync creates Goals/<goal_id>.md under the configured notes folder and links each goal from Plans and Strategy. Each note includes the baseline, target, dated workbook entries, matching Garmin activities, and a separate review area that sync preserves.

Both data sources are available to every goal. Aspiration/maintenance categories only describe the goal; they do not select a data source. The optional Goals fields result_column and garmin_types provide explicit mappings. Existing skill-column names and running/swimming goals are detected when no mapping is supplied. Garmin matching uses type keys rather than localized activity names such as Laufen. The updated template includes swimming as a maintenance goal and source mappings for all five example goals. Existing workbooks are never changed by sync; add a swimming Goals row to an existing workbook if you want its note as well.

Goal filenames follow stable IDs so renaming a goal title keeps its review file. Removed goals' existing notes are retained. Editing generated sections still raises a conflict; write personal reviews below the generated block instead.

Optional Garmin Coach plans

Enable Show Garmin Coach plans in the plugin settings to include published adaptive Coach workouts in Plans.md. This is off by default. When enabled, sync reads Garmin's scheduled-workout summaries for the next 28 days, starting today. It displays dates, workout names, sport, estimates, and published descriptions; it does not import full workout steps or change anything in Garmin.

Coach schedules have a separate local cache and refresh status. Failed refreshes retain the previous schedule with a warning while activity imports can continue. Garmin may publish only a few sessions ahead and can change them after training; check Garmin Connect for the current workout prescription. Self-scheduled workouts and static training plans are excluded. Turning this setting off removes the section from generated plans and stops Coach schedule requests. Disconnecting Garmin stops all Garmin requests and retains cached summaries locally.

Combined plan calendar

Calendar.md provides one chronological table for today and upcoming dates, with recurring weekly training, workbook daily plans and optional Garmin Coach plans side by side. Multiple workouts share one date row. Open it through the Calendar link in Plans.md. The existing weekly and daily views remain available. Weekly strategy is not expanded into invented daily sessions. Coach visibility follows Show Garmin Coach plans; blank cells mean no imported prescription, not a rest day. Recurring training comes from the workbook weekly schedule and appears for the next 28 days, plus any later imported daily or Coach plan dates. This calendar column is independent of the weekly-note regular-activity visibility setting. Write personal calendar reviews below the generated section; sync preserves them.

Read-only cloud workbooks

In Cloud workbook link, paste a Nextcloud share link to the XLSX or ODS file itself, for example https://cloud.example/s/SHARE_TOKEN. The plugin adds /download automatically. Direct HTTPS file-download links also work. For this first version, the share must allow downloads without a password or account login; folder shares, Nextcloud Office editor URLs and password-protected shares are not supported.

Configuring a cloud link enables read-only downloads from that server during manual and configured automatic sync. No workbook content is uploaded or edited. The link is saved in ordinary plugin settings and grants access to anyone who has it. Downloads are limited to 5 MB and 30 seconds; redirects stay on the same HTTPS server. Invalid links or download failures preserve the last imported plan and notes. Local filesystem paths are not supported. Download the template from settings and upload it to Nextcloud yourself. Desktop only for now.

Support development

❤️ Sponsor Trainvent to support continued development. For help, use support or report an issue.

Migrating from alpha 0.1.0 or 0.2.0

The early alpha ID sports-plugin was invalid for the community directory. Version 0.2.1 uses sports. Disable the old plugin, install the new release in <vault>/.obsidian/plugins/sports/, and copy your old plugin folder's data.json into that folder while Obsidian is closed if you want to retain settings and sync baselines. Keep the old folder as a backup until the new plugin works, and enable only the new copy. Generated notes and source workbooks stay in place.

Settings use the searchable declarative API on Obsidian 1.13 or later, with the same controls rendered through the legacy API on Obsidian 1.11.4–1.12.

The current template defines max_sets = 3 (exercise groups A, B, C) and max_reps = 5 (the numbered rep fields), plus Cal-Intervals separately. These metadata values do not automatically resize the layout. Rep cells contain plain numbers or durations displayed as mm:ss. Adjust the targets, then select TRUE under Session done to record them. Cal-Intervals uses an editable Rounds count: positive rounds are recorded with Session done; zero or blank means not done and remains unscored. FALSE or blank Session done leaves all results unrecorded. Session done TRUE marks the session completed. Notes topic defaults to General; Muscle-up, HSPU or Pistol also routes the Notes text to the matching Obsidian goal page. Routine topics route to Routines/Skills A, Skills B, Technique, Swimming or Running; Cal-Intervals routes to Routines/Cal-Intervals. The Routines index links all six pages. Routine pages include Strategy explanations, linked goal targets, exercise lists and A/B weekly progressions. Cal-Intervals uses the shared Library work/rest definition. See Workbook.md for details.

Intensity, performance, and optional felt effort

Analytics → Smartwatch provides separate Garmin graphs: weekly recorded minutes stacked by sport, running pace with average HR zone, and swimming pace with average HR zone. Pace uses minutes/km for running and minutes/100 m for swimming, with faster pace higher on the left axis and bpm on the right. Missing measurements leave gaps; Garmin minutes are not added to workbook minutes. The note refreshes from cached Garmin data during sync, including when no workbook is selected, and preserves reflections outside its generated block.

Intensity is how hard a session is planned to be, on a 0–10 scale. The example calculates Planned intensity from the exercise arsenal's base values and Scoring's planned sets and amounts (reps, reps/leg, or seconds). Update these numeric inputs when changing the written plan. See the formula in Workbook.md.

Performance compares recorded results with targets: 100 × result / target. The unified XLSX Scoring table combines exercise performance and intensity, with a session summary on its first row. Session performance is the median of available metric scores; coverage shows how many results are recorded.

Felt effort is optional. After training, enter Effort rating from 1 (easy) to 5 (very hard), or leave it blank. Felt effort starts blank and does not alter performance. No minutes × RPE calculation is used.

Daily keeps Planned intensity and Effort rating. Performance and coverage stay in Scoring and are imported automatically alongside Daily. Recalculate and save before syncing. Sheet shows three charts with dates on the horizontal axis: performance versus intensity, effort versus intensity, and actual daily performance on a fixed 0–200% scale (100% centered). The first plots intensity × performance / 100 alongside intensity on one shared scale: 100% follows intensity, 80% is 20% lower, and values can exceed 10. The second uses intensity’s 0–10 scale on the right and effort’s 0–5 scale on the left. Recorded effort remains 1–5. Each series uses daily medians of available session values. Intensity appears even without results; missing values leave gaps. Coverage and individual felt-effort ratings remain in Log and dated day notes. Separate axes compare trends in different units; matching heights do not imply equal values.

Existing workbooks remain supported. Template downloads never change a live cloud workbook. Add equivalent score formulas to a copy preserving history, or start a new plan from the updated template. Keep selecting Daily as tracking; Keep the Scoring tab name. Update its result-cell references, explicit targets and session summary ranges together when customizing workouts. Existing Analytics.md notes with a trusted baseline migrate to _Index.md, retaining reflections and generated-section edit protection.

Garmin HR zones use a time-weighted average: sum(zone × seconds) / sum(seconds) for zones 1–5. Stats compares this with the sheet’s felt effort on the same 1–5 scale; these remain distinct measurements. Missing zone data stays blank. Zone summaries are fetched during Garmin sync and cached locally.