Run Coach

Indoor rides take their watts from this FTP. A 20-min test sets it: 51 minutes on the trainer, on a day without a run and not the day before a key run, long run or race.

Pain of 3/10 or more halves the next run, 5 or more makes it rest, and 3 painful days or any sign of bone stress stop running until you're pain-free. A pause skips the days you're sick, injured or away, and the runs after it ease you back in.

Loads with your plan.

A result recalculates every training pace. After a 30-minute time trial, enter the distance you covered in 30 minutes.