Getting Started

Connect Your Device

Add a Race

Reading Your Workouts

Your Threshold Values

Setting Preferences

Frequently Asked Questions


Your TriDots are measures of your threshold ability in each discipline on a 1 - 100 scale where 100 is world-class performance.

With this cross-discipline scale, your SwimDot, BikeDot, and RunDot quantify your relative threshold performance ability for each discipline. These relative differences allow us to focus your training proportionally on where you have the greatest opportunity for improvement considering other factors such as your unique physiological attributes and race distances.

"Equalized" TriDot Scores are measures of your performance ability that take into account age and gender.
Your “threshold” or "FTP" refers to your Functional Threshold Power or Pace and is your primary baseline performance metric for each discipline. Your training and racing intensities are determined and managed relative to your FTPs.

Historically, FTP has been most commonly used in cycling and is defined as the maximum power (in watts) that you can sustain for an all-out, one-hour effort. In swimming, it's expressed as a pace (per 100 meters or yards). In running, it's expressed as either run power or grade-adjusted pace (per mile or km).

TriDot will automatically determine your threshold values from your training and assessments.
Your TrainX Scores measure your training execution for training that was uniquely prescribed for you—how well you did the RIGHT training RIGHT.

Your TrainX Score is a single number between 1 and 100 that lets you know how you're doing with your training. It scores individual training sessions, weekly training, and multi-week training periods.

Learn more about TrainX Scores and be sure to check out this TriDot Podcast episode: Doing the RIGHT Training RIGHT!
TriDot and RaceX are fully integrated companion apps.

TriDot maximizes your fitness given your available training time.

RaceX minimizes your race time given your available fitness.

Learn more about RaceX and be sure to check out this TriDot Podcast episode: Optimizing Your Race Execution!
You don't have a Threshold heart rate value set. This will cause HR zones to show as 0's, and HR-related workout data will show as being done in Zone 1 (easiest zone).

There are two ways to address this:
1.) If you know your Threshold heart rate, go to "Threshold History" and update an existing Assessment entry with that value.
2.) Complete an assessment wearing a heart rate device.


NTS™ is the consummate method of quantifying the physiological stress from a training session. It considers the session’s discipline type, environment, intensity distribution, intensity levels, intensity durations, and your Training Stress Profile™. Your cumulative NTS values constitute your Normalized Training Load™ as shown in your Training Stress graphs in TriDot and RaceX. Learn more about NTS and check out this TriDot Podcast episode: Normalized Training Stress: Quantifying Stress for Your Success!
EnviroNorm® means more accurate analysis, higher quality training, and better race results. Environmental factors such as temperature, humidity, elevation, wind, and terrain have a significant impact on your training and racing. EnviroNorm technology accounts for these variable factors to keep your training and racing spot on! The training and racing paces you see in TriDot and RaceX are "localized" to your actual training or race environment. Learn more about EnviroNorm and check out this TriDot Podcast episode: Consider the Conditions!
PhysiogenomiX uses your DNA to further optimize your training. Just upload your genome from 23andMe or Your PhysiogenomiX analysis includes detailed results of more than two dozen genes directly linked to Training Intensity Response, Aerobic Potential, Recovery Rate, and Injury Predisposition. Learn more about PhysiogenomiX and check out this TriDot Podcast episode: Harness Your DNA to Unleash Your Performance Potential!
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The TriDot Podcast

The TriDot podcast is another great resource for athletes that are new to TriDot and even new to triathlon. We talk with expert coaches and special guests. Join the conversation, and let’s improve together!