Heart Rate

Heart rate simply describes how fast your heart is beating. Expressed in terms of beats per minute, it is widely used to understand the intensity of your efforts during physical activity.

Heart Rate Zone

Keep tabs on the intensity of your effort using these zones as your guide. You can use them to set goals, plan workouts, and modify your performance along the way.


This number describes your current cardiorespiratory fitness level. It is the maximum rate at which you can import oxygen, transport it to your muscles, and convert nutrients into energy aerobically.

Training Effect

Training Effect scores (0.0-5.0) provide real-time insight into how your current workout will likely influence the future development of aerobic and anaerobic performance capacity.

Run Type Typical Aerobic TE Typical Anaerobic TE
Long, slow distance 2.0 - 3.0 Maintaining Aerobic Fitness 0 No Anaerobic Benefit
20-minute threshold 3.5+ Improving Lactate Threshold 0 No Anaerobic Benefit
Lactate threshold intervals 3.0+ Improving Lactate Threshold 0 - 2.0 Minor Anaerobic Benefit
Sprint intervals 10 x 50 meters @150-200% VO2max 0 - 2.0 Minor Aerobic Benefit 2.0 - 3.0 Maintaining Speed
Speed intervals 10 x 400 meters @100-105% VO2max 2.0 - 4.0 Improving Aerobic Fitness 3.0 - 4.0 Improving Economy and Anaerobic Fitness
Speed intervals 10 x 400 meters @110-115% VO2max 2.0 - 4.0 Improving VO2max 4.0+ Highly Improving Anaerobic Fitness
800-meter race 2.0+ Maintaining Aerobic Fitness 2.5+ Maintaining Anaerobic Fitness
5K race 3.5+ Improving VO2max 1.0 - 2.0 Minor Anaerobic Benefit
10K race 4.0+ Highly Improving VO2max 0.0 - 2.0 Minor Anaerobic Benefit

Aerobic Training

Aerobic training is any type of physical activity performed with the intensity and duration necessary to improve heart, lung, and muscle function. It is an essential part of endurance performance.

Anaerobic Training

Anaerobic training improves your ability to perform and repeat high-intensity efforts, where energy demands exceed aerobic capacity. It is tied to sprints, interval workouts and sports performance.

Recovery Time

Maximize the effectiveness of your workouts by ensuring adequate recovery. This countdown timer updates at the end of each workout to reveal when you will be ready for a seriously hard challenge.

Training Load

The combined physiological strain of all your activities recorded over the past 7 days is displayed in a single number. Guide your efforts to ensure the right level of challenge for you personally.

Training Status

Changes in your VO2max fitness are interpreted using trends in your Training Load data. See when your training is productive or unproductive, when you are peaking, recovering, detraining, and more.

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