Elite Performance Training

Running power represents the rate of work performed, measuring the energy cost of running in watts. Unlike pace, power accounts for environmental factors like wind, hills, and surface conditions, providing a more consistent measure of actual running effort.

Advanced runners use power to precisely control training intensity, with typical zones ranging from 200-300 watts for threshold efforts depending on size and efficiency. Power duration curves can reveal critical power outputs that correlate with race distances and predict sustainable efforts.

Running economy (RE) measures the oxygen cost of running at a given speed, reflecting how efficiently you convert energy into forward motion. Elite runners consume significantly less oxygen at the same speeds compared to recreational runners.

While laboratory measurement requires metabolic testing, field estimates use heart rate and pace relationships as a proxy. Improvements in running economy directly translate to race performance gains, with elite marathoners typically showing exceptional economy values (180-200 ml/kg/km).

Heart rate variability (HRV) measures the variation in time between successive heartbeats, reflecting autonomic nervous system status and recovery state. Morning readings provide insights into overall stress and adaptation to training loads.

Advanced runners use HRV trends to guide training decisions, modifying workout intensity based on autonomic readiness. Declining 7-day HRV averages often precede overtraining symptoms, while acute drops below personal baseline suggest incomplete recovery and potential need for schedule adjustment.

Training Stress Score quantifies the overall training load of a workout based on intensity and duration. By normalizing different workout types into a single score, TSS allows for better training periodization and recovery management.

Weekly TSS totals typically range from 500-1000 for advanced runners, with chronic training load (42-day average) providing insights into fitness progression and acute:chronic ratios helping predict injury risk. Marathon-specific training often shows TSS distributions of 80-85% from Zone 1-2 work despite accounting for only 20% of performance stimulus.