I look at your data personally. Not a report generated by an app in two seconds — me, with your numbers in front of me, applying the principles coaches like Steve Magness and John Starett have built careers on. Plain English. Real conclusions.
Choose Your Starting Point
Three options — start with a quick look at your data, get the full picture with a plan, or let us keep coaching you automatically every month. All built from your real Strava history.
What You'll Receive
This is based on real data — nine years of Strava runs, 17,532 km. Your report will look exactly like this, built from your own numbers.
GJR Solutions · gjrsolutions.co.uk · Sample — Gary Rowlatt
⚠️ Zone 3 up from 55% (all-time) to 62% (last 24 months) — trending in the wrong direction.
This is a sample based on real data. Your report is generated from your own Strava export.
The Key Insight
Strava tracks everything. But it never tells you what it means.
Most recreational runners spend 50–65% of their training time in what coaches call the grey zone — Zone 3, roughly 135–155 bpm. It's the pace that feels productive. Not too easy, not too hard. Just a good honest effort.
The problem: Zone 3 is too hard to recover from properly, but too easy to build real fitness. You accumulate fatigue without gaining much. You work hard and go nowhere. It's the reason most runners plateau.
Strava won't flag this. Your HR graphs are right there in the app — but it never tells you that 62% of your runs are in the wrong zone, or that this is why you haven't improved in two years.
Professional Endorsement
“This sounds fantastic.”
Client Feedback
"Very impressive. I'm normally digging through Strava or Garmin for hours and still don't know what I'm looking at. This was clear, easy to read. The 4-week plan makes far more sense than handing over money for six months upfront. You can actually tell if it's working. No contract. That's the bit that sold it for me."
"Three buttons and the file was in my inbox. I sent it over to Gary, told him what I wanted to know, and had a PDF back within the hour. Easy to read, no faff. Exactly what I asked for."
"The four week program makes a lot of sense to me. This is the first time I have felt confidence in a program."
"I'll be honest, I wasn't expecting much. I'm decent with stats myself. But getting someone to take my coach's philosophy and apply it to my actual data? That's something else entirely. Whatever I asked for came back within a few hours. Clear, readable, and completely accurate. It has to be. It's your own data."
"This is exceptional and so thorough — I'm really excited to put it into practice."
Simple Process
Four steps. No technical knowledge needed. Takes you about five minutes.
Get Started
Pay securely by card. Once payment is confirmed you'll receive a confirmation email with simple instructions for sending your data — straightforward, no fuss.
Secure card payment via Stripe. Questions? garyjohnrowlatt@gmail.com
Want a fully tailored Excel training plan? Email Gary after ordering.
Behind the Report
I'm Gary — UK-based runner with years of logged training on Strava. I built this because I kept making the same mistakes myself: too much grey zone, not enough real easy running, wondering why nothing was improving. The analysis is grounded in the work of Steve Magness (Science of Running) and John Starett's aerobic base principles — the same framework elite coaches use, applied to your actual numbers.
I work with a lot of runners in their 40s and 50s who are training hard but not seeing the results they expect. There's usually a clear reason — and it shows up in the data.
Already working with a coach? Tell me and I'll format the data the way they'd want to see it — zone breakdown, weekly load, trend lines. Hand it to them on day one instead of spending the first three sessions gathering baseline information.
Common Questions
A real person — me. I look at every runner's data personally and write each report individually. It is not generated by an algorithm. That is why the analysis feels specific to you rather than generic. It is also why I can format the data for your coach, answer follow-up questions, and give you conclusions that a tool simply would not think to make.
Grey zone training — also called junk miles — is running at a moderate effort that is too hard to build your aerobic base and too easy to create a real training stimulus. Most recreational runners spend 50–70% of their time here without realising it. Based on the principles of Steve Magness and polarised training, fixing your grey zone balance is the single biggest lever most runners can pull to improve performance.
The most common reason is grey zone dominance. If most of your runs sit at a moderate effort — not truly easy, not truly hard — your aerobic engine stops developing. Your Strava data holds the answer. A full HR zone breakdown across your running history will show exactly where your training time is going and why progress has stalled.
Your report breaks down your full Strava history into heart rate zones, identifies your runner type, estimates your race potential at 5K, 10K, half marathon, and marathon distances, and gives you a set of priority actions specific to your data — not generic advice. It takes your actual numbers and tells you what they mean in plain English.
Yes — and if you let me know you have a coach, I can format the data specifically for them. Zone breakdown, weekly load, trend lines, whatever they would find most useful. Many coaches spend the first few sessions gathering baseline information that your report hands over on day one. Just mention your coach when you send your data and I will format it accordingly.
Polarised training means doing roughly 80% of your running at genuinely easy effort (Zone 1–2) and 20% at genuinely hard effort (Zone 4–5). It is the training model used by most elite distance runners and backed by the research of Steve Magness. The key is eliminating the moderate middle — the grey zone — that most recreational runners live in.
Within 24 hours of sending your data. You will receive a confirmation email with simple export instructions as soon as your payment is processed, and your report arrives within a day. No waiting around, no back and forth.