What is Running Effectiveness?

An athlete using drills to improve their form

𝐖𝐡𝐚𝐭 𝐢𝐬 𝐑𝐮𝐧𝐧𝐢𝐧𝐠 𝐄𝐟𝐟𝐞𝐜𝐭𝐢𝐯𝐞𝐧𝐞𝐬𝐬?

Imagine you want to run a faster marathon or a faster 5k.

You have a couple of choices.

𝐈𝐦𝐩𝐫𝐨𝐯𝐞 𝐲𝐨𝐮𝐫 𝐟𝐢𝐭𝐧𝐞𝐬𝐬

If you’re fitter, you should be able to maintain a higher effort over the event distance.

A higher effort should mean a faster speed, resulting in a quicker finish time.

You can improve your fitness by training, and you can measure fitness improvements by tracking your threshold power.

𝐈𝐦𝐩𝐫𝐨𝐯𝐞 𝐲𝐨𝐮𝐫 𝐞𝐟𝐟𝐞𝐜𝐭𝐢𝐯𝐞𝐧𝐞𝐬𝐬

Rather than improving your fitness, you could work on how you run.

If you’re more effective at converting your effort (power) into forward motion (speed), you can run faster for the same effort, resulting in a quicker finish time.

You can work on how you run (your gait or form) using drills, plyometrics, strength and conditioning, and other supplemental work.

But how can you measure whether that work has improved your form?

𝐑𝐮𝐧𝐧𝐢𝐧𝐠 𝐄𝐟𝐟𝐞𝐜𝐭𝐢𝐯𝐞𝐧𝐞𝐬𝐬

Running Effectiveness was proposed by Andrew Coggan, PhD, and measures how effectively you convert power into speed.

It’s a field-based measure similar to, but distinctly different from Running Economy (oxygen consumption at various speeds) or Running Efficiency (external mechanical power vs. metabolic power production), which both require lab-based testing.

RE = speed / power, where speed is in metres per second and power is in Watts per kilogram.

And for an easy way to calculate RE from your power meter data, you can use SuperPower Calculator, as demonstrated by Steve Palladino in this video.

𝑺𝒉𝒐𝒖𝒍𝒅𝒏’𝒕 𝒚𝒐𝒖 𝒃𝒆 𝑹𝒖𝒏𝒏𝒊𝒏𝒈 𝒘𝒊𝒕𝒉 𝑷𝒐𝒘𝒆𝒓?

❓ Questions?
📖 Getting Started

For more information on:
🔹 The definition of Running Effectiveness, see WKO4: New Metrics for Running With Power (Coggan)
🔹 How to use Running Effectiveness, see Understanding ‘Running Effectiveness’ and its uses (Palladino)

What is Running Effectiveness?

Is Running Effectiveness easy to use? ⏩

What else do you need (apart from a power meter and watch)?

Picture of a runner looking at their mobile and running watch

𝐖𝐡𝐚𝐭 𝐞𝐥𝐬𝐞 𝐝𝐨 𝐲𝐨𝐮 𝐧𝐞𝐞𝐝 (𝐚𝐩𝐚𝐫𝐭 𝐟𝐫𝐨𝐦 𝐚 𝐩𝐨𝐰𝐞𝐫 𝐦𝐞𝐭𝐞𝐫 𝐚𝐧𝐝 𝐰𝐚𝐭𝐜𝐡)?

To get the most from a power meter, you’ll need one or more applications (‘apps’ for short) to:
🔹 plan your training
🔹 display and record power while you’re running
🔹 review completed workouts and monitor your power metrics

For the best result (and to minimise manual effort), your apps should work seamlessly with your watch and power meter.

𝐖𝐡𝐢𝐜𝐡 𝐚𝐩𝐩𝐬 𝐝𝐨 𝐲𝐨𝐮 𝐧𝐞𝐞𝐝 𝐰𝐡𝐞𝐧 𝐮𝐬𝐢𝐧𝐠 𝐚 𝐒𝐭𝐫𝐲𝐝 𝐟𝐨𝐨𝐭𝐩𝐨𝐝?

The Stryd Ecosystem should meet most of your needs, especially if you’re using a fully compatible watch.

𝐖𝐡𝐢𝐜𝐡 𝐚𝐩𝐩𝐬 𝐝𝐨 𝐲𝐨𝐮 𝐧𝐞𝐞𝐝 𝐰𝐡𝐞𝐧 𝐮𝐬𝐢𝐧𝐠 𝐰𝐫𝐢𝐬𝐭-𝐛𝐚𝐬𝐞𝐝 𝐩𝐨𝐰𝐞𝐫?

There isn’t an ecosystem for wrist-based power – instead, you’ll need to connect a few different apps.

Your options will vary based on the watch you’re using and on your budget. The webpage below contains some information, while the ‘Getting Started’ book contains a detailed chapter about choosing apps.

You can also ask questions or ask for advice in the from1runner2another Facebook group.

𝐒𝐭𝐫𝐲𝐝? 𝐎𝐫 𝐰𝐫𝐢𝐬𝐭-𝐛𝐚𝐬𝐞𝐝 𝐩𝐨𝐰𝐞𝐫?

Because running power is still relatively new, there are few ‘easy to use’ solutions.

This is likely to change over the next few years, but until then, your choices are likely to remain a trade-off between cost vs. ease of use:
✅ Stryd is more expensive, but easier to setup and use
✅ Wrist-based power is less expensive, but harder to setup and use

𝑺𝒉𝒐𝒖𝒍𝒅𝒏’𝒕 𝒚𝒐𝒖 𝒃𝒆 𝑹𝒖𝒏𝒏𝒊𝒏𝒈 𝒘𝒊𝒕𝒉 𝑷𝒐𝒘𝒆𝒓?

❓ Questions?
📖 Getting Started

For more information on choosing apps, see getting started choosing apps

⏪ Can you use a running watch to Run with Power?

What else do you need (apart from a power meter and watch)?

Can you use a running watch to Run with Power?

Picture of a runner looking at their mobile and running watch

𝐂𝐚𝐧 𝐲𝐨𝐮 𝐮𝐬𝐞 𝐚 𝐫𝐮𝐧𝐧𝐢𝐧𝐠 𝐰𝐚𝐭𝐜𝐡 𝐭𝐨 𝐑𝐮𝐧 𝐰𝐢𝐭𝐡 𝐏𝐨𝐰𝐞𝐫?

Yes.

All the major running watch manufacturers (Garmin, COROS, Wahoo, Suunto, Polar, and even Apple) have added wrist-based power to their new models.

𝐖𝐡𝐲 𝐮𝐬𝐞 𝐰𝐫𝐢𝐬𝐭-𝐛𝐚𝐬𝐞𝐝 𝐩𝐨𝐰𝐞𝐫?

You may already have a watch that can provide wrist-based power, which means you don’t need to buy a separate power meter.

You may be a multi-sport athlete. The Stryd Ecosystem only supports running, so the investment in Stryd is less attractive.

𝐀𝐫𝐞 𝐭𝐡𝐞𝐫𝐞 𝐚𝐧𝐲 𝐝𝐨𝐰𝐧𝐬𝐢𝐝𝐞𝐬?

There are no independent studies testing whether wrist-based power provides repeatable, valid power numbers. However, I ran my own (N=1) study, comparing wrist-based power from Garmin, Coros and Apple to numbers from a Stryd footpod. I found they produce repeatable numbers that, for recreational runners, are correlated to the Stryd footpod.

There isn’t an ecosystem for wrist-based power – instead, you’ll need to connect a few different apps.

Because power is still relatively new, and because you’ll need to use a few different apps, setup is more complex than with a Stryd.

Finally, few running watches produce power numbers when running on a treadmill.

𝐓𝐡𝐞 𝐕𝐞𝐫𝐝𝐢𝐜𝐭?

No one has independently validated wrist-based power yet, and setup is more complex than using a Stryd.

But it may be a budget-friendly way to try Running with Power.

𝑺𝒉𝒐𝒖𝒍𝒅𝒏’𝒕 𝒚𝒐𝒖 𝒃𝒆 𝑹𝒖𝒏𝒏𝒊𝒏𝒈 𝒘𝒊𝒕𝒉 𝑷𝒐𝒘𝒆𝒓?

❓ Questions?
📖 Getting Started

For more information on my N=1 study into wrist-based power, see Running with Power – 2G+AW+COROS

⏪ Can you use a Stryd footpod to Run with Power?

Can you use a running watch to Run with Power?

What else do you need (apart from a power meter and watch)? ⏩

Can you use a Stryd footpod to Run with Power?

Picture of a runner looking at their mobile and running watch

𝐂𝐚𝐧 𝐲𝐨𝐮 𝐮𝐬𝐞 𝐚 𝐒𝐭𝐫𝐲𝐝 𝐟𝐨𝐨𝐭𝐩𝐨𝐝 𝐭𝐨 𝐑𝐮𝐧 𝐰𝐢𝐭𝐡 𝐏𝐨𝐰𝐞𝐫?

Yes.

𝐖𝐡𝐲 𝐮𝐬𝐞 𝐚 𝐒𝐭𝐫𝐲𝐝 𝐟𝐨𝐨𝐭𝐩𝐨𝐝?

It’s a power meter that works with all major sports watch brands, with Apple Watches, with mobile phones, and with some smartwatches.

It provides power-based metrics, accurate speed and distance metrics (even in poor-GPS locations) and some additional metrics that measure aspects of your running form.

It works outdoors or on a treadmill.

At least 10 independent studies have tested the Stryd footpod, finding that it produces repeatable numbers that are highly correlated with O2 consumption (a gold standard for measuring exercise energy consumption).

The footpod comes with the Stryd Ecosystem, an end-to-end solution (from planning through reviewing) that’s built around running power. The ecosystem provides all the functionality you need to run using a Stryd footpod and most of the important power metrics. It also provides access to coaches and training plans.

Support is excellent, and there’s a very active Facebook group where you can ask questions and learn from others.

𝐀𝐫𝐞 𝐭𝐡𝐞𝐫𝐞 𝐚𝐧𝐲 𝐝𝐨𝐰𝐧𝐬𝐢𝐝𝐞𝐬?

It’s an additional expense on top of the cost of a watch. And while most of the Stryd Ecosystem is free to use, some items require a paid subscription.

Finally, because power is still relatively new, setup can be a little complex – even with the detailed instructions on the Stryd website.

𝐓𝐡𝐞 𝐕𝐞𝐫𝐝𝐢𝐜𝐭?

The Stryd footpod is a beginner-friendly way to start Running with Power.

𝑺𝒉𝒐𝒖𝒍𝒅𝒏’𝒕 𝒚𝒐𝒖 𝒃𝒆 𝑹𝒖𝒏𝒏𝒊𝒏𝒈 𝒘𝒊𝒕𝒉 𝑷𝒐𝒘𝒆𝒓?

❓ Questions?
📖 Getting Started

For more information on independent testing of the Stryd footpod, see Steve Palladino’s article Stryd Power and VO2

⏪ Do running power meters produce meaningful numbers?

Can you use a Stryd footpod to Run with Power?

Can you use a running watch to Run with Power? ⏩

Do running power meters produce meaningful numbers?

Picture of a runner looking at their mobile and running watch

𝐃𝐨 𝐫𝐮𝐧𝐧𝐢𝐧𝐠 𝐩𝐨𝐰𝐞𝐫 𝐦𝐞𝐭𝐞𝐫𝐬 𝐩𝐫𝐨𝐝𝐮𝐜𝐞 𝐦𝐞𝐚𝐧𝐢𝐧𝐠𝐟𝐮𝐥 𝐧𝐮𝐦𝐛𝐞𝐫𝐬?

Running power meters provide numbers showing how hard you’re working when you run – your effort.

𝐀𝐫𝐞 𝐭𝐡𝐞𝐲 𝐫𝐞𝐚𝐥𝐥𝐲 𝐦𝐞𝐚𝐬𝐮𝐫𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐞𝐟𝐟𝐨𝐫𝐭?

No.

Running power meters provide numbers that 𝑟𝑒𝑝𝑟𝑒𝑠𝑒𝑛𝑡 your effort.

𝐃𝐨𝐞𝐬 𝐭𝐡𝐚𝐭 𝐦𝐞𝐚𝐧 𝐫𝐮𝐧𝐧𝐢𝐧𝐠 𝐩𝐨𝐰𝐞𝐫 𝐦𝐞𝐭𝐞𝐫𝐬 𝐚𝐫𝐞 𝐩𝐨𝐢𝐧𝐭𝐥𝐞𝐬𝐬?

No.

Running power meters provide usable information … as long as the power numbers are repeatable and valid:
🔹 Repeatable? The same effort under the same conditions gives the same result.
🔹 Valid? The numbers are highly correlated to an existing ‘gold standard’.

At least 10 independent studies have tested the Stryd footpod, finding that the footpod produces repeatable numbers that are highly correlated with O2 consumption (a gold standard for measuring exercise energy consumption).

Wrist-based power has not been independently validated. However, I ran my own (N=1) study during 2024 and 2025, comparing wrist-based power from Garmin, Coros and Apple to power numbers from a Stryd footpod. I found they produce repeatable numbers that, for recreational runners, are correlated to the Stryd footpod.

𝐒𝐨 𝐫𝐮𝐧𝐧𝐢𝐧𝐠 𝐩𝐨𝐰𝐞𝐫 𝐦𝐞𝐭𝐞𝐫𝐬 𝐚𝐫𝐞𝐧’𝐭 𝐩𝐨𝐢𝐧𝐭𝐥𝐞𝐬𝐬?

Far from it.

You can use running power numbers to measure your effort when you run.

And once you can measure your effort, that’s when the real magic begins.

𝑺𝒉𝒐𝒖𝒍𝒅𝒏’𝒕 𝒚𝒐𝒖 𝒃𝒆 𝑹𝒖𝒏𝒏𝒊𝒏𝒈 𝒘𝒊𝒕𝒉 𝑷𝒐𝒘𝒆𝒓?

❓ Questions?
📖 Getting Started

For more information on independent testing of the Stryd footpod, see Steve Palladino’s article Stryd Power and VO2
For more information on my N=1 study into wrist-based power, see Running with Power – 2G+AW+COROS

⏪ What is a Power Meter?

Do running power meters produce meaningful numbers?

Can you use a Stryd footpod to Run with Power? ⏩

What is a Power Meter?

Picture of a runner looking at their mobile and running watch

𝐖𝐡𝐚𝐭 𝐢𝐬 𝐚 𝐏𝐨𝐰𝐞𝐫 𝐌𝐞𝐭𝐞𝐫?

A Power Meter provides numbers representing how hard you’re working – your effort or running intensity.

Running power meters take readings from different sensors, then use an algorithm to produce a power number.

𝐖𝐡𝐲 𝐮𝐬𝐞 𝐚 𝐩𝐨𝐰𝐞𝐫 𝐦𝐞𝐭𝐞𝐫?

Running intensity is important when training, so that you can train using workouts of differing intensities, each aiming for different adaptations.

There are other measures of intensity runners can use, but running power overcomes some of the disadvantages of those other measures:

🔹 It’s objective, rather than subjective, providing a number that represents your effort – unlike perceived effort.

🔹 It matches changes in your effort, even when running hilly routes – unlike pace.

🔹 Changes in effort produce an immediate change in power and there’s no upward drifting towards the end of longer runs – unlike heart rate.

𝐃𝐨 𝐫𝐮𝐧𝐧𝐢𝐧𝐠 𝐩𝐨𝐰𝐞𝐫 𝐦𝐞𝐭𝐞𝐫𝐬 𝐫𝐞𝐚𝐥𝐥𝐲 𝐦𝐞𝐚𝐬𝐮𝐫𝐞 𝐦𝐲 𝐞𝐟𝐟𝐨𝐫𝐭?

No.

Running power meters provide numbers that 𝑟𝑒𝑝𝑟𝑒𝑠𝑒𝑛𝑡 your effort.

𝐃𝐨𝐞𝐬 𝐭𝐡𝐚𝐭 𝐦𝐞𝐚𝐧 𝐫𝐮𝐧𝐧𝐢𝐧𝐠 𝐩𝐨𝐰𝐞𝐫 𝐢𝐬 𝐦𝐞𝐚𝐧𝐢𝐧𝐠𝐥𝐞𝐬𝐬?

No, as long as the numbers are repeatable and valid (more on that in the next post), you can use them to measure your effort.

And once you can measure your effort, that’s when the real magic begins.

𝑺𝒉𝒐𝒖𝒍𝒅𝒏’𝒕 𝒚𝒐𝒖 𝒃𝒆 𝑹𝒖𝒏𝒏𝒊𝒏𝒈 𝒘𝒊𝒕𝒉 𝑷𝒐𝒘𝒆𝒓?

❓ Questions?
📖 Getting Started

What is a Power Meter?

Do running power meters produce meaningful numbers? ⏩

Why power? Power can measure running form improvements

A runner looking powerful

𝐏𝐨𝐰𝐞𝐫 𝐜𝐚𝐧 𝐦𝐞𝐚𝐬𝐮𝐫𝐞 𝐫𝐮𝐧𝐧𝐢𝐧𝐠 𝐟𝐨𝐫𝐦 𝐢𝐦𝐩𝐫𝐨𝐯𝐞𝐦𝐞𝐧𝐭𝐬

Want to improve your finish times?

You have two choices:
✅ Work on your fitness – so you can run the event distance maintaining a higher effort than before
✅ Work on your form – so you can run faster for the same effort, run at the same speed for less effort, or both

𝐇𝐨𝐰 𝐝𝐨 𝐲𝐨𝐮 𝐰𝐨𝐫𝐤 𝐨𝐧 𝐲𝐨𝐮𝐫 𝐟𝐨𝐫𝐦?

You can work on your form using drills, plyometrics, strength and conditioning, mobility and other supplemental work.

𝐇𝐨𝐰 𝐜𝐚𝐧 𝐲𝐨𝐮 𝐦𝐞𝐚𝐬𝐮𝐫𝐞 𝐟𝐨𝐫𝐦 𝐢𝐦𝐩𝐫𝐨𝐯𝐞𝐦𝐞𝐧𝐭𝐬?

Running Effectiveness (RE) measures how effectively you convert power into forward motion.

It’s calculated as the ratio of speed to power = speed / power.

RE is a field-based measure similar to, but different from Running Economy (oxygen consumption at various speeds) or Running Efficiency (external mechanical power vs. metabolic power production), which both require lab-based testing.

Measure your RE before beginning your form work, then again at the end, comparing the results to see if you’ve made a positive difference to your Running Effectiveness.

𝐑𝐄 𝐜𝐚𝐧 𝐛𝐞 𝐚 𝐝𝐢𝐟𝐟𝐢𝐜𝐮𝐥𝐭 𝐦𝐞𝐭𝐫𝐢𝐜 𝐭𝐨 𝐦𝐞𝐚𝐬𝐮𝐫𝐞

Why?

It’s affected by: your power meter; your weight; how hard you’re working; hills; wind; running shoes.

One way to track RE improvements is to use reference runs.

Every 3-4 weeks, run the same route at the same target intensities wearing the same running shoes.

Reference runs provide an opportunity to compare RE from one run to the next, so that you can see if you’re improving.

𝑺𝒉𝒐𝒖𝒍𝒅𝒏’𝒕 𝒚𝒐𝒖 𝒃𝒆 𝑹𝒖𝒏𝒏𝒊𝒏𝒈 𝒘𝒊𝒕𝒉 𝑷𝒐𝒘𝒆𝒓?

❓ Questions?
📖 Getting Started

Running Effectiveness was proposed by Andrew Coggan, PhD, and measures how effectively you convert power into speed.

⏪ Power provides personal best race-day targets

Power can measure running form improvements

Why power? Power provides personal best race-day targets

A runner looking powerful

𝐏𝐨𝐰𝐞𝐫 𝐩𝐫𝐨𝐯𝐢𝐝𝐞𝐬 𝐩𝐞𝐫𝐬𝐨𝐧𝐚𝐥 𝐛𝐞𝐬𝐭 𝐫𝐚𝐜𝐞-𝐝𝐚𝐲 𝐭𝐚𝐫𝐠𝐞𝐭𝐬

Does this mean a new Personal Best (PB) at every event?

No.

Instead, power can identify race-day targets that you can maintain throughout the event to achieve the best result you’re capable of on the day.

How?

𝐓𝐡𝐞 𝐒𝐭𝐫𝐲𝐝 𝐑𝐚𝐜𝐞 𝐂𝐚𝐥𝐜𝐮𝐥𝐚𝐭𝐨𝐫

The Stryd Race Calculator uses your workouts from the last 90 days, your Auto-CP (Threshold Power) and (optionally) information about the event course and the expected environmental conditions to produce a best-case target power and an estimate of your finish time.

𝐒𝐮𝐩𝐞𝐫𝐏𝐨𝐰𝐞𝐫 𝐂𝐚𝐥𝐜𝐮𝐥𝐚𝐭𝐨𝐫 (𝐒𝐏𝐂)

Using your Threshold Power, Running Effectiveness (how well you convert effort into forward motion), a fatigue resistance measure specific to your race distance, and (optionally) the expected environmental conditions, SPC provides race power target scenarios, the equivalent percentage of your Threshold Power and estimates of your finish time.

𝐔𝐬𝐢𝐧𝐠 𝐭𝐡𝐞 𝐫𝐚𝐜𝐞-𝐝𝐚𝐲 𝐭𝐚𝐫𝐠𝐞𝐭

Power-based targets are a little different than you may be used to.

They’re based on you, not on population averages – 𝑦𝑜𝑢𝑟 current fitness, 𝑦𝑜𝑢𝑟 fatigue resistance, and 𝑦𝑜𝑢𝑟 ability to convert power to speed.

They’re a power (or effort) target, not a hopeful goal time – to quote Steve Palladino “your time is determined by the power you 𝑐𝑎𝑛 run, not by the power you ℎ𝑜𝑝𝑒 to run.”

𝑺𝒉𝒐𝒖𝒍𝒅𝒏’𝒕 𝒚𝒐𝒖 𝒃𝒆 𝑹𝒖𝒏𝒏𝒊𝒏𝒈 𝒘𝒊𝒕𝒉 𝑷𝒐𝒘𝒆𝒓?

❓ Questions?
📖 Getting Started

⏪ Power provides metrics to manage your training load

Power provides personal best race-day targets

Power can measure running form improvements ⏩

Why power? Power provides metrics to manage your training load

A runner looking powerful

𝐏𝐨𝐰𝐞𝐫 𝐩𝐫𝐨𝐯𝐢𝐝𝐞𝐬 𝐦𝐞𝐭𝐫𝐢𝐜𝐬 𝐭𝐨 𝐦𝐚𝐧𝐚𝐠𝐞 𝐲𝐨𝐮𝐫 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐥𝐨𝐚𝐝

Your training load has two major components:
🔹 Your training balance – balancing the shorter-term and longer-term effects of your training to ensure your training is productive (not too much, not too little)
🔹 Your training progression – managing how you progress your training to avoid injury from adding too much too quickly.

Power provides metrics, based on your completed workouts, to manage your training load.

𝐇𝐨𝐰 𝐝𝐨𝐞𝐬 𝐩𝐨𝐰𝐞𝐫 𝐮𝐬𝐞 𝐜𝐨𝐦𝐩𝐥𝐞𝐭𝐞𝐝 𝐰𝐨𝐫𝐤𝐨𝐮𝐭𝐬 𝐭𝐨 𝐚𝐜𝐡𝐢𝐞𝐯𝐞 𝐭𝐡𝐢𝐬?

Power calculates a Stress Score for every workout, using the workout intensities and durations.

It uses the Stress Scores from every workout, along with your Threshold Power, to calculate training load metrics.

These metrics will be covered in more detail in an upcoming series of posts.

𝐖𝐡𝐲 𝐢𝐬 𝐢𝐭 𝐢𝐦𝐩𝐨𝐫𝐭𝐚𝐧𝐭 𝐭𝐨 𝐦𝐚𝐧𝐚𝐠𝐞 𝐛𝐨𝐭𝐡 𝐛𝐚𝐥𝐚𝐧𝐜𝐞 𝐚𝐧𝐝 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬𝐢𝐨𝐧?

Training stresses your body, prompting it to adapt and become fitter, improving performance.

But it’s a balance.

Stress the body too little, and it won’t adapt.

Stress it too much or progress too quickly, and it’ll break down instead of adapting.

Stress the body correctly, managing both balance and progression, and sustained long-term improvements are possible.

𝑺𝒉𝒐𝒖𝒍𝒅𝒏’𝒕 𝒚𝒐𝒖 𝒃𝒆 𝑹𝒖𝒏𝒏𝒊𝒏𝒈 𝒘𝒊𝒕𝒉 𝑷𝒐𝒘𝒆𝒓?

❓ Questions?
📖 Getting Started

⏪ Power targets are clearer than pace or HR targets

Power provides metrics to manage your training load

Power provides personal best race-day targets ⏩

Why power? Power targets are clearer than pace or HR targets

A runner looking powerful

𝐏𝐨𝐰𝐞𝐫 𝐭𝐚𝐫𝐠𝐞𝐭𝐬 𝐚𝐫𝐞 𝐜𝐥𝐞𝐚𝐫𝐞𝐫 𝐭𝐡𝐚𝐧 𝐩𝐚𝐜𝐞 𝐨𝐫 𝐡𝐞𝐚𝐫𝐭 𝐫𝐚𝐭𝐞 𝐭𝐚𝐫𝐠𝐞𝐭𝐬

Which is clearer?
1. “3x 15min at 15 secs/mile slower than 10k pace with 3min easy recovery”
2. “3x 15min zone 3 with 3min zone 2 recovery between sets”
3. “3x 15min at 220W – 230W with 3min recovery below 200W”

You may think they’re all clear, but …

𝐏𝐚𝐜𝐞 𝐭𝐚𝐫𝐠𝐞𝐭 𝐢𝐬𝐬𝐮𝐞𝐬

How fast is 10k pace? I didn’t know my 10k pace when I first started running.

Does 15 secs/mile apply to all runners, regardless of their 10k pace? Probably not.

And should you maintain the pace on the flat and on hills? With no variation?

𝐇𝐞𝐚𝐫𝐭 𝐫𝐚𝐭𝐞 𝐭𝐚𝐫𝐠𝐞𝐭 𝐢𝐬𝐬𝐮𝐞𝐬

There’s no easy way to discover your maxHR. Either it’s based on your age (rather than your individual capability), or it requires an all-out 3-minute run to try to reach your maxHR.

HR target zones tend to be quite wide – 10% ‘chunks’ (a broad brush).

And heart rate lags behind changes in your effort, and drifts up at the end of longer runs.

𝐏𝐨𝐰𝐞𝐫 𝐢𝐬 𝐝𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐭

Power gets your training targets right – individualised to you and your current running fitness, and as a narrower range within training zones.

When running, just keep your lap power within the target range – on the flat or on hills.

And power responds to changes in effort – no lags and no drifting.

𝑺𝒉𝒐𝒖𝒍𝒅𝒏’𝒕 𝒚𝒐𝒖 𝒃𝒆 𝑹𝒖𝒏𝒏𝒊𝒏𝒈 𝒘𝒊𝒕𝒉 𝑷𝒐𝒘𝒆𝒓?

❓ Questions?
📖 Getting Started

⏪ Power gets your training targets right

Power targets are clearer than pace or HR targets

Power provides metrics to manage your training load ⏩