Training load — Base, Recent, and the ratio

Training load tracks how much you're asking of your body versus what it's prepared for, to keep you building without ramping into injury.

• Base — a 42-day weighted average of your daily load (what your body is prepared for).
• Recent — a 7-day weighted average (what you've asked of it lately).
• Ratio — Recent ÷ Base. Roughly 0.8–1.3 is the sweet spot.

Each session's load is duration × intensity, taken from your heart rate when it was recorded and from the session type when it wasn't — so one unrated workout never breaks the picture.

Importantly, the ratio isn't the whole story: the injury signal is a sudden spike, not a high number reached by a gradual build. If your load is elevated only because you built up steadily week over week, Runsei reads that as a controlled build ("Building steadily"), not "ramping too fast."