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!
