Swimming
Pool and open water: SWOLF, strokes, pace per 100 m and your longest continuous swim — readiness for the race distance.
SWOLFPace /100 mLongest swim
Pilot — 3 months free
Push,
Point your camera — the assistant opens in Telegram
Push,
easy
or rest?
3Qadam answers every morning — based on your watch data and your personal baseline. For running, cycling and swimming. Right in Telegram.
Point your camera — the assistant opens in TelegramGarmin watches for now. Disconnect and delete your data at any time. The assistant replies in Russian for now.
3Qadambot · 07:00
Today, morning summary
EASY
Sleep6:11need 8:00
Sleep score70usually 63
Recovery23/100
HRVbelow normal
Fact. A short night, HRV below your usual range.
Cause. You missed the last hours of sleep — that's where REM is.
What to do. 40 minutes in zones 1–2, go to bed 15 minutes earlier.
Run review · technique
Cadence158steps/min
Vert. ratio9.6%above normal
Running volume, 7 days
20.1 km, usually 10.4×1.9
20.1 km, usually 10.4×1.9
Fact. Low cadence and high vertical ratio.
Cause. Stride too long — the foot brakes in front of the body.
What to do. “Change of support moving forward” drill, 5 × 10.
Sleep · last night
70sleep score · average 63
Recovery23/100
Why. After a short night you lose REM first — it comes in the last hours of sleep.
Tonight. Move bedtime 15 minutes earlier at a time until you reach 8:00.
Progress · running VO2max, 4 weeks
−2.8estimate dropped
HRVbelow range
Body Battery in the eveningalmost zero
Conclusion. This is overload, not loss of fitness — don't push.
Plan for the week. A recovery week, easy runs at your heart rate.
Tap the buttons below — this is how the bot looks
SWIMMING ✦ CYCLING ✦ RUNNING ✦ SLEEP ✦ RECOVERY ✦ VO2MAX ✦ TECHNIQUE ✦
12analytics engines: running, cycling, swimming, sleep, readiness, VO2max
2200+automated checks of code and analysis in every release
28knowledge library groups from sports science books and methods
2 minto connect — pick your watch, the bot fills in your profile
01 / THREE SPORTS
One picture of your load — from the pool to the finish line
The analyzers work together and never contradict each other: when you're tired, the assistant lowers the load in all three sports at once.The analyzers work together: when you're tired, the load drops in all three sports at once.
Cycling
Road and indoor trainer, with or without a power meter: load, climbs, fuelling on the ride and 74 gym exercises.
NP · IF · TSSCTL / ATLPower records
Running
Road and trail: technique from your watch's running dynamics, intervals and race predictions from 5K to the marathon.
CadenceVert. ratioAsymmetry
02 / START IN 3 STEPS
No new apps — just the Telegram you already haveNothing to install
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0130 seconds
Open the assistant
Tap the button or scan the QR code — 3Qadam opens in Telegram. Pick your watch — the bot fills in your profile from Garmin data.One tap — and 3Qadam is in Telegram. 30 seconds.
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022 minutes
Connect your watch
The assistant pulls in your workouts, sleep and recovery for the past weeks — nothing to export.Workouts and sleep sync on their own. 2 minutes.
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03every day
Get decisions
A verdict in the morning, a review after each workout, progress once a week.A verdict in the morning, a review after the workout.
03 / REAL REVIEWS
Fact → cause → what to do
Stroke rate23 /min
Stroke length1.95 m
Fact. 23 cycles per minute with a 1.95 m stroke: on the “rate × length” map this is overgliding.
Cause. Speed comes from gliding, not from catching the water. Strong swimmers hold 37–52 cycles per minute.
What to do. Short rhythm repeats and catch drills — more rate without losing stroke length.
SESSION SUMMARY · 50 M POOL · 2.9 KM
Time in water48 min
Freestyle1:45 /100 m
Best 100 m0:57
2.4%pace spread in the 8×50 m main set
Fact. 2,750 m of swimming: 48 minutes in the water and 22 minutes of rest. The assistant split the session into warm-up, sets and repeats on its own; main set at 1:37 /100 m.
What it means. The main set was swum very evenly — pace under control. But technique tires towards the end: more strokes, lower speed.
Main set 8×50 mpace 1:37 /100 m, very even2.4%
Power183 W
Normalized198 W
Workout type. The assistant recognised a “long aerobic base” ride on its own.
Fact. 2.9 hours in zone 2: heart rate didn't drift relative to power — “the base held up”.
What to do. The long ride can be extended gradually; add intensity in separate sessions.
AEROBIC BASE · HEART RATE DRIFT
−0.7%heart rate drift over 2.9 hours
Why it matters. This is the main sign of aerobic endurance: for a half or full Ironman what counts is not “fast” but “steady and long”.
What else is in the review. Speed and heart rate by segment on one chart — without warm-up, cool-down and stops; zones, cadence and leg balance if you have a power meter; “what to work on in the gym” tips with exercise drawings.
Heart rate drift, 2.9 hthe base held up−0.7%
Cadence158 steps/min
VerticalVert. ratio9.6 %
Fact. Low cadence and high vertical ratio at the same time.
Cause. Stride too long: the foot lands in front of the body and brakes, and the impact goes into the knee.
What to do. “Change of support moving forward” drill, 5 × 10 — with illustrated cues.
INJURY PROTECTION · 7-DAY VOLUME
×1.9jump in weekly running volume
×1.3 — caution
×1.5 — high risk
10.4 km
20.1 km
usuallast 7 days
Why it's risky. Muscles get stronger faster than tendons and bones can adapt. The assistant warns you early — before the pain, not after.
Weekly running volume20.1 km vs the usual 10.4×1.9
04 / SLEEP AND RECOVERY
Fitness grows while you sleep
Every morning the assistant reviews your night — 15 sleep metrics, HRV and resting heart rate against your baseline — and tells you what to do to sleep better next night.15 sleep metrics, HRV and resting heart rate against your baseline — plus a plan for tonight.
Sleep score70average 63
Slept6:11need 8:00
Recovery23take it easy today
- Sleep stages with norms: deep, REM, light, awakenings.
- An explanation, not just a number: a short night cuts REM first.
- A plan for tonight: when to go to bed and how to shift bedtime by 15 minutes.
05 / WHY YOU CAN TRUST IT
Methods from books, not a model's guesses
Personal baseline
A 30-day HRV and heart rate baseline, pace–cadence curves, your own power curve — you are compared with yourself, not with an average person.
Verifiable rules
Thresholds and texts come from professional literature and are kept in a reference base; provisional thresholds are clearly marked.
Safety first
When you're tired or dehydrated, gym work is skipped; explosive work only when you're in good shape.
Ferber & Macdonald — running mechanics
N. Romanov — Pose Method
S. Sovndal — Cycling Anatomy
M. Walker — Why We Sleep
Daniels — Gilbert, VDOT
A. Hutchinson — Endure
M. Glaskin, M. Ryan, D. A. Polishchuk
06 / CLUBS AND COACHES05 / CLUBSpilot
The coach sees the whole group. The athlete gets their plan in TelegramThe coach sees the group, the athlete gets their plan in Telegram
- Club athletes stay inside your organisation
- A weekly plan by sport — for one athlete or everyone at once
- Club workout library: swim, bike, run, gym
- Each workout reaches the athlete as an image on its date
The bot will ask for your name and club right away — your request goes straight to the 3Qadam team.
Week · “Olympic” group
Mon · swim2.4 km
Wed · bike90 min
Sat · run12 km
43.05° N · 76.98° E · ALMATYALMATY · 43.05° N
Made in Almaty. Your data stays in Kazakhstan.Made in Almaty. Data stays in Kazakhstan.
The servers of 3Qadam LLP are in Kazakhstan. Your Garmin password is stored encrypted and entered in a secure window, not in the chat. The site is in Russian, Kazakh and English; the assistant and the dashboard are in Russian.
3Qadam pilot
Three months with the assistant — free
- Morning readiness summary
- A review of every workout
- Weekly progress and VO2max
- Terms after the pilot — announced in advance
Disconnect your watch and delete your data at any time.
The assistant replies in Russian for now.
Point your phone camera
The assistant opens in Telegram