๐๐ฎ๐ง๐ง๐ข๐ง๐ ๐๐๐๐๐๐ญ๐ข๐ฏ๐๐ง๐๐ฌ๐ฌ ๐๐ง๐ ๐ซ๐๐๐ ๐ฉ๐ฅ๐๐ง๐ง๐ข๐ง๐
There are three primary uses for Running Effectiveness:
โ
To improve your form
โ
To improve your fatigue resistance
โ
To identify targets for your upcoming race
Running Effectiveness can help identify the optimum power target for your upcoming event.
๐๐๐๐ ๐๐๐ฅ๐๐ฎ๐ฅ๐๐ญ๐จ๐ซ๐ฌ
Depending on your choice of power meter and supporting apps, there are two different race calculators you can use to identify your optimum power target:
๐ฏ If you use a Stryd footpod and the Stryd ecosystem, you can use the web-based Stryd Race Calculator
๐ฏIf you use wrist-based power, you can use the โGenerate Race Power Scenariosโ feature in SuperPower Calculator (for Google Sheets).
๐๐จ๐ฐ ๐๐จ ๐ญ๐ก๐๐ฒ ๐ฐ๐จ๐ซ๐ค?
Whichever calculator you use, they work similarly, using (at a minimum):
๐น Your race-day running fitness โ your Threshold Power on race-day
๐น Your fatigue resistance โ one of two different metrics, depending on whether youโre running a shorter, higher-intensity race or a longer, lower-intensity race
๐น Your running effectiveness โ your estimated finish time depends on how effectively you convert power into speed
These metrics are calculated from your completed workouts.
Which means that your training plan should include specific workout segments supporting the race-day calculations.
And it means that Running with Power personalises your race-day target, based on your capabilities, instead of calculating your target using averages from thousands of other runners (who are not you).
๐บ๐๐๐๐๐ ๐’๐ ๐๐๐ ๐๐ ๐น๐๐๐๐๐๐ ๐๐๐๐ ๐ท๐๐๐๐?
โ Questions?
๐ Getting Started
For more information on how to use Running Effectiveness, see Understanding ‘Running Effectiveness’ and its uses (Palladino)
More about the Race Calculators can be found at:
๐น Stryd: Race Calculator in PowerCenter
๐น SuperPower Calculator for Sheets (click to download a copy)
๐๐จ๐ฉ๐ข๐: ๐๐ฎ๐ง๐ง๐ข๐ง๐ ๐๐๐๐๐๐ญ๐ข๐ฏ๐๐ง๐๐ฌ๐ฌ
โฉ What is Running Effectiveness?
โฉ Is Running Effectiveness easy to use?
โฉ Running Effectiveness and form improvements
โฉ Running Effectiveness and fatigue resistance
โฉ Running Effectiveness and race planning