Tag: Testing

𝐓𝐡𝐞𝐫𝐞’𝐬 𝐦𝐚𝐠𝐢𝐜 𝐢𝐧 𝐭𝐡𝐞 𝐧𝐮𝐦𝐛𝐞𝐫𝐬

⚡ Second-by-second as you run, power provides numbers representing your effort.

Why’s that important?

Once you can measure your effort, you can answer all sorts of questions.

Here’s a sample …

… 𝐡𝐨𝐰 𝐟𝐢𝐭 𝐚𝐦 𝐈?

Your Threshold Power is a key measure of your current running fitness.

It’s used to set training targets, to monitor training load, and to set race/event goals.

… 𝐚𝐫𝐞 𝐦𝐲 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐭𝐚𝐫𝐠𝐞𝐭𝐬 𝐜𝐨𝐫𝐫𝐞𝐜𝐭?

Your training targets are based on your Threshold Power (your running fitness) – what you can achieve right now.

They ensure your targets are ‘just right’ for you, and they self-adjust when your Threshold Power changes.

… 𝐡𝐨𝐰 𝐡𝐚𝐫𝐝 𝐰𝐚𝐬 𝐭𝐡𝐚𝐭 𝐰𝐨𝐫𝐤𝐨𝐮𝐭?

Training Load Scores combine ‘how hard?’ and ‘how long?’ for each completed workout.

They represent the workout’s metabolic stress – its impact on your body.

… 𝐚𝐦 𝐈 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐭𝐨𝐨 𝐦𝐮𝐜𝐡? 𝐭𝐨𝐨 𝐥𝐢𝐭𝐭𝐥𝐞?

Your Training Load Balance, calculated from your Training Load Scores, shows whether your training is ‘productive’ – not too much, not too little.

… 𝐚𝐦 𝐈 𝐫𝐚𝐦𝐩𝐢𝐧𝐠 𝐮𝐩 𝐭𝐨𝐨 𝐪𝐮𝐢𝐜𝐤𝐥𝐲?

Your Ramp Rate, calculated from your Training Load Scores, shows if you’re adding training load too quickly, replacing ‘the 10% rule’ with a metric based on ‘how hard?’ and ‘how long?’

… 𝐡𝐨𝐰 𝐡𝐚𝐫𝐝 𝐬𝐡𝐨𝐮𝐥𝐝 𝐈 𝐫𝐮𝐧 𝐨𝐧 𝐫𝐚𝐜𝐞 𝐝𝐚𝐲?

Race-power planning identifies an effort level you can sustain from start to finish, one that will give you the best result you’re capable of.

… 𝐡𝐨𝐰 𝐜𝐚𝐧 𝐈 𝐫𝐮𝐧 𝐟𝐚𝐬𝐭𝐞𝐫?

By working on your form (how you run), you can improve your Running Effectiveness – how effectively you convert effort into speed.

Running Effectiveness provides an objective way to assess whether form changes are improvements.

All of these metrics are available when Running with Power.

𝑺𝒉𝒐𝒖𝒍𝒅𝒏’𝒕 𝒚𝒐𝒖 𝒃𝒆 𝑹𝒖𝒏𝒏𝒊𝒏𝒈 𝒘𝒊𝒕𝒉 𝑷𝒐𝒘𝒆𝒓?

❓ Questions?
📖 Getting Started

𝐏𝐨𝐰𝐞𝐫 𝐢𝐬 𝐚 𝐜𝐨𝐦𝐩𝐥𝐞𝐭𝐞 𝐬𝐲𝐬𝐭𝐞𝐦

It’s a system built on your individual capabilities.

And it has five fundamental concepts that work together to enable you to run your personal best.

𝐏𝐨𝐰𝐞𝐫 = 𝐄𝐟𝐟𝐨𝐫𝐭

Power represents your effort, so you can see how hard you’re working while running and how that changes as you run (whether you decide to make the change, or hills or wind force you to change your effort).

𝐓𝐡𝐫𝐞𝐬𝐡𝐨𝐥𝐝 𝐏𝐨𝐰𝐞𝐫

Threshold is a small range of effort levels, below which you can run at a steady effort, and above which you fatigue much more quickly and will need to slow down or stop.

Threshold Power is used to set training targets, to monitor training load, and to set race/event goals.

𝐏𝐨𝐰𝐞𝐫-𝐃𝐮𝐫𝐚𝐭𝐢𝐨𝐧

These are inversely related (higher power = shorter duration; lower power = longer duration).

Best effort and maximum effort runs can determine how long you can sustain differing effort levels, giving you a view of your current capability over a range of intensities.

𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐋𝐨𝐚𝐝

Training Load Scores combine ‘how hard?’ and ‘how long?’ and represent the training load from each workout – its impact on your body.

You can combine the scores to calculate metrics you can use to monitor whether your training is productive (not too much, not too little), and to manage injury risk.

𝐑𝐮𝐧𝐧𝐢𝐧𝐠 𝐄𝐟𝐟𝐞𝐜𝐭𝐢𝐯𝐞𝐧𝐞𝐬𝐬

A speed:power ratio that you can use to estimate finish times, to assess changes to your running form and to evaluate your fatigue resistance.

𝑺𝒉𝒐𝒖𝒍𝒅𝒏’𝒕 𝒚𝒐𝒖 𝒃𝒆 𝑹𝒖𝒏𝒏𝒊𝒏𝒈 𝒘𝒊𝒕𝒉 𝑷𝒐𝒘𝒆𝒓?

❓ Questions?
📖 Getting Started