Titan gives you a daily Exertion target on the same 0 to 10 scale as your Exertion score. The target starts from your training goal, then moves with your Recovery and your last few days of training. On good days a higher stretch target can open once you are inside your range.
Tap the Exertion ring on Today to open the Exertion screen. The target appears under the ring as a line such as "Target 5.9–7.9", with a status underneath. The status reads Below target, On target, or Above target. A day with no Exertion score yet shows "No score to compare".
01Base range by training goal
Your training goal sets the starting range. To change it, tap your avatar on Today to open You, tap the Your Training tile, then tap Training Goal. The default goal is Building.
| Training goal | Base Exertion range |
|---|---|
| Peak Training | 7.0 to 9.0 |
| Building | 5.5 to 7.5 |
| Maintaining | 4.0 to 6.0 |
| Tapering | 2.5 to 4.5 |
| Injured or Resting | 0.0 to 2.0 |
Every base range is 2.0 points wide. The adjustments below slide the range up or down. They do not change its width.
02How Recovery moves the range
Titan centers the Recovery adjustment on a Recovery score of 60. At 60 the range stays put. Each point above or below 60 moves the range by 0.02, up to a limit of 0.8 in either direction. Recovery of 100 raises the range by 0.8. Recovery of 20 or lower drops it by 0.8.
On a Building day with Recovery at 80, the range moves up 0.4, from 5.5 to 7.5 to 5.9 to 7.9. With Recovery at 30 it moves down 0.6, to 4.9 to 6.9. When Recovery is missing, Titan skips this step.
03How recent training moves the range
Titan averages your Exertion over the three most recent days that have a score, today included. It needs at least two of those days. It compares that average with your base range.
- An average more than 0.5 above the top of the base range lowers today's target by 0.35.
- An average more than 0.5 below the bottom of the base range raises today's target by 0.35.
- Anything in between leaves the target alone.
For Building, that means a recent average above 8.0 pulls the target down and an average below 5.0 pushes it up. This adds to the Recovery shift. Recovery of 20 or lower after three hard days can lower a Building target by as much as 1.15. For the longer view of your load, see training load.
04Limits
The target never goes below 0 or above 9.8. If a shift would push one end past a limit, Titan slides the whole range back inside it and keeps the width. Peak Training with Recovery at 100 and a light few days would reach 10.15, so Titan shows 7.8 to 9.8 instead. The range is never narrower than 0.7.
05Stretch target
A stretch target opens when two things are true. Your current Exertion sits inside today's adjusted range, and your Recovery is 65 or higher. The top of the range then rises to 9.5, or stays higher if it already was. The bottom rises to your current Exertion, and the line "Stretch target active" appears under the status.
Say you train for Building with Recovery at 70. Your range is 5.7 to 7.7. At an Exertion of 6.2, the stretch target becomes 6.2 to 9.5. The stretch holds only while your Exertion stays inside the adjusted range. Once you pass its top, the stretch closes and the status reads Above target.
06Rest Mode
Rest Mode is a switch on the Your Training screen. On the Exertion screen, Rest Mode uses the Injured or Resting range of 0.0 to 2.0 whatever goal you picked. It ignores Recovery and recent load, so the range does not shift and no stretch target opens. Rest Mode also stops the Target Exertion Reached notification. See training goal for everything else it changes.
If you have a question about your target, reach us through the contact page.
