Running guide
Use the watch. Keep the judgement.
Running data is most useful when it answers a specific question. Start with pace, effort or load, then add context only when it changes the decision.
A concise route through Gneta’s research, explainers and calculators for runners.
Start here
One question at a time.
01CalculatorPredict a race time and its paceEnter one recent result to estimate equivalent performances from 5K to marathon.02Metric guideSet heart-rate zones with a better anchorCompare maximum-heart-rate, reserve and threshold-based models without pretending the boundaries are exact.03Metric guideUnderstand a moving VO2 max estimateSeparate a sustained fitness trend from weather, terrain, fatigue and sensor noise.04ResearchSee what changed across thousands of athletesRead the methods and limits behind our aggregate endurance datasets.