One of the great things about your Atlas watch is not just that it makes recording your workouts a breeze, but it also provides valuable information about your performance. This allows you to see where you're excelling, what could use some work, and how you can tweak your programming to see greater progress. But how exactly do you read your Atlas watch insights?
Let's break down some of the basics, using the CrossFit workout Annie as an example.
How to Analyze Your Atlas Watch Insights
Let's start with heart rate. Your watch has two main views. Here's the default:
This is essentially a condensed, summarized view of what your heart rate did throughout the entirety of the workout. If you click on any of the individual bars, it will give you the specific range of your heart rate (in beats per minute) during that portion of the workout, as you see below.
It's a unique depiction that clearly conveys moments when your heart rate jumped more significantly and other moments when it held more steady.
Immediately under the graph, you see Graph Data. If you click that, you should see three options: Heart Rate, Heart Rate Detailed, and Heart Rate Zones.
When you click Heart Rate Detailed, your graphic switches to this:
This is probably the kind of heart rate graph you're more familiar with. This time, if you click on any point in the graph, it will tell you your exact BPM at that time in the workout.
Heart Rate Zones is pretty self-explanatory. It tells you how much time you spent in various BPM ranges, and when it started.
Once again, you can click on any of the bars for more information.
What Does it All Mean?
Our heart rate is often more revealing than we initially think. While viewing the insights from a single workout might not seem all that informative, try comparing them over time.
If you notice an overall decline in your heart rate mid-workout, that could be an indication that your engine — your aerobic capacity — is improving. Your heart isn't having to work as hard to keep up with you as you make your way through that workout.
The same can be said if you notice a heart rate graph that's less erratic. A line that appears more stable might point to an improvement in your breathing and pacing.
Rest Time (Compared Against Reps)
Something else you'll want to pay attention to is your rest time each round, which your Atlas watch is also tracking. Still using Annie as an example, if you scroll down to the individual exercises, it'll show you each round, the number of reps you did for that round, and how long you rested for that round.
One final note on reps. If you scroll past the exercises, you'll see a graph labeled Progress in This Workout. Here's an example from another workout.
It's a quick and easy way to determine trends over time.
What Does it All Mean?
Rest isn't typically something athletes pay much attention to, but you should! In actuality, you can PR your rest time just like you can PR anything else. If on your first attempt at Annie, you need 25 seconds of rest with 30 sit-ups, and the second time, you only need 18, that's a sign of progress.
Progress in This Workout can also be very telling.
While this doesn't mean much when it comes to a workout like Annie, you might find this helpful when executing any kind of AMRAP workout — as many reps/rounds as possible in a certain amount of time.
This is yet another metric you can track over time to see if you perform more reps at a later date for the same workout. Squeezing out even just a few more reps indicates a better performance compared to your previous workout.
You can't improve upon something you can't track and measure. Using your Atlas watch, you can keep a close eye on every element of your training.