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 as a line that starts with "Target" and gives the low and high ends of your range, with a status underneath. The status reads Below Target, Within Target, Above Target, or Stretch Goal. Below that, one sentence explains what moved the target today.
01Base range by training goal
Your training goal sets the starting range. Change it under Settings > Training & Heart Rate > Training Goal. Settings is reached from the avatar on Today, then You > Settings. The same screen opens from the Your Training tile on You. 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 status reads Stretch Goal.
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. A line under the explanation confirms the state, for example "Base goal: building. Stretch target is active."
06What the explanation line means
Titan picks one sentence from the adjustments it made today.
| Explanation | What happened |
|---|---|
| "Your recovery and current progress opened a higher stretch target for today." | Stretch target is open |
| "Your recovery and recent training load lowered today's target." | Recovery below 58 and a heavy recent average |
| "Your recovery and recent lighter training raised today's target." | Recovery above 62 and a light recent average |
| "Your recovery lowered today's target." | Recovery below 58 |
| "Your recovery raised today's target." | Recovery above 62 |
| "Recent training load lowered today's target." | Heavy recent average only |
| "Recent lighter training raised today's target." | Light recent average only |
| "Today's target follows your selected training goal." | No adjustment applied |
Recovery between 58 and 62 moves the range by less than 0.05 and does not count as an adjustment in the explanation.
07Rest Mode
Turn on Rest Mode under Settings > Training & Heart Rate. 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. The coaching text reads "Rest Mode keeps today's target in the recovery range. Favor rest, mobility, or easy movement." Rest Mode also stops the Target Exertion notification.
If you have a question about your target, reach us through the contact page.
