Description

You ran the race, the session or the long run. Now find out what it actually tells you.

Upload one run from your watch and get back a full breakdown: how you paced it, what your heart rate was doing, how your reps held up, and the one thing to change next time. If you run with a Garmin, it goes further and looks at your running form too.

Your breakdown lands in your inbox within a few hours of your upload, sent between 8am and 10pm.

How it works

1. Buy it. You get an email with your personal upload link straight away.
2. Pick your run. A race, an interval session, a tempo or a long run. Tell me what kind of run it was, your goal time if it was a race, and anything that affected it, like heat, hills or tired legs.
3. Upload the file. Export the single run from Garmin Connect, Strava, Coros or your watch app. The upload page shows you how, step by step.
4. Read your breakdown. A branded report you can read on any device and save as a PDF.

What you get

• The takeaways. Two to four plain English points on what went well and what to work on.
• Mile by mile splits (or km by km) with heart rate, climb and cadence, and where any fade started.
• Your pacing. First half against second half, and whether you went off too quick.
• Your heart rate. How much it drifted against your pace, and your time in each zone if you know your max.
• Rep by rep. For interval sessions: the pace, heart rate and recovery of every rep, and whether they faded.
• What your race is worth. For races: your equivalent times from 5km to the marathon.
• One thing for next time. The single change that will make the biggest difference.

Running form, from your Garmin

Upload the original FIT file from a Garmin that records running dynamics, from the watch itself, an HRM Pro or a Running Dynamics Pod, and your breakdown adds a section on how you moved: ground contact time, left and right balance, vertical oscillation and ratio, stride length and running power, each rated against Garmin’s own bands. Then it shows how your form held up as you tired, from the first third of the run to the last, or from your first rep to your last. That is where races are won and lost.

What it needs

• One run recorded on a GPS watch. Heart rate makes the breakdown far more useful.
• For interval sessions, pressing the lap button for each rep helps, though the breakdown can find your reps without it.
• A FIT file gives the most detail. TCX and GPX files work too, without the running form section.

Your data

Your file never leaves your device. The upload page reads it in your browser and sends me only a summary of the run. It is deleted 90 days after your breakdown is sent.

This breakdown is general training guidance, not medical advice.