Spring is almost here and with it comes questions about our fitness: are we fit? Did a winter full of work add up? Will we be ready to race?
Given all of the data and inputs now available, signs of increasing fitness go beyond PRs and race splits. Here are some key indicators your fitness is trending up.
Swimming
- Holding pace more consistently
- Strokes feel smoother, more efficient
- Feeling less tired when you leave the pool
- Requiring less rest between intervals
Biking
- Sustaining higher watts at the same or lower HR
- Big picture power starts improving; gains in 60, 90 minute power
- Cadence and shifting comes more naturally on varied terrain
- Harder or longer rides feel less exhausting, you’re recovering quicker
- Power comes easily – pedals turn smoothly, higher watts occur at lower effort
- Holding power better in aero position
Running
- Heart rate stays lower at the same pace
- Big picture paces start to improve without chasing it – think 5K, 5 miler, 10 miler improvements
- Legs don’t feel as heavy when running off the bike
- Long runs feel less draining
- HR drops quicker during recovery intervals.
- Working harder to get into mid to high zone 2
Overall
- HR drops quicker after harder efforts (ideally 30+ beats in 1 minute)
- Feeling stronger later into workouts
- Sleeping better, you feel more even energy throughout the day
- Resting HR drops signaling improved aerobic fitness and heart efficiency
- HRV increases indicating better recovery, nervous system balance, improved fitness
- Lower HR and higher HRV suggests improved adaptation and resilience
While numbers provide concrete proof, let’s not discount the feeling of fitness: it’s an ease, a rhythm in holding watts and pace. When sensible training meets adequate fueling, hydration, and recovery, these factors resonate in a way that not only shows up in metrics but also in how you’re feeling.
Enjoy your well-earned fitness!
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About the Author
Elizabeth Waterstraat | Founder and Head Coach, Multisport Mastery
Elizabeth Waterstraat is the founder and head coach of Multisport Mastery, with 20 years of coaching experience and 26 years as an endurance athlete. A USA Triathlon Level III Coach, she is a five-time Kona qualifier, five-time Ironman World Championship finisher and 12-time National Champion. She has coached athletes from beginners to professionals and from first-time finishers to world champions, helping them develop the fitness, skills, and confidence to pursue ambitious goals through consistent, purposeful training.
Her coaching philosophy is built on communication, education, and partnership, with an athlete-driven approach that emphasizes the process as much as the outcome. She believes effective coaching requires understanding the individual, maintaining focus on meaningful goals, and finding balance between athletic ambition and the demands of everyday life. Through her coaching and writing, Elizabeth encourages athletes to take ownership of their development, build confidence through knowledge, and create a positive, sustainable relationship with sport.
Read more about Elizabeth, or book a fit call to talk about your goals.
