TrainAsONE is the first intelligent training app. Forget the generalised stock training plans and the ubiquitous training logs that simply tell you what you have done - TrainAsONE tells you how best to do it.
TrainAsONE is your very own personal trainer that assesses your fitness, monitors every step of your training, continually calculating and adjusting your unique personal training plan (according to the time you have available to train) in order to achieve your desired goal. Every workout produced by TrainAsONE is specifically designed to stress a specific body system (or systems) an appropriate amount to provide the optimal training effect.
To achieve this TrainAsONE will continuously calculate important facets of your performance (such as Velocity of VO2max, Lactate Threshold Velocity and Heart Rate Variability). Making these and other complex calculations enables TrainAsONE to continuously assess your progress and adjust workouts and overall training plan as required - whilst reducing the chances of over-training and consequent injury.
If you are returning to training following a planned or unforeseen break. No problem. TrainAsONE will automatically calculate the appropriate volume and intensity of training to get you back on-track in the shortest possible time.
To record your running you you will need a tracking device or phone app. Your activity data can then be loaded into TrainAsONE in a number of ways:
If you are not currently using an app we would recommend creating a free RunKeeper account as their 'custom workout builder' can be very helpful when performing a TrainAsONE structured workout.
Third party services such as Tapiriik, or CopyMySports can connect a variety of other systems to RunKeeper or Strava and then connect this to TrainAsONE. They have an additional advantage that they can copy all historic data.
If you have any questions or issues, please let us know.
The simple answer is yes.
However, there are caveats. The duration of your long run will have been specifically calculated based on your overall training history and in particular can be influenced by your runs in the few days leading up to the long run. Therefore, if you simply bring it forward you may be 'over (or under) doing it' on that day. Despite this, the system, on analysing your long run, will subsequently adjust the following scheduled runs as appropriate.
The better approach is to inform the system that you wish to perform your long run on a particular day. Currently the only mechanism available to do so is by altering your Training Commitments located on your Goal page. You would set the day you wish to do your long run to 'Any type of run' and all over training days to 'Economy or hard only'. Following your long run, you can revert your Training Commitments to your usual running pattern. This is not ideal / user friendly, and we aim to provide an easy mechanism to enable this functionality in the near future.
TrainAsONE is designed to take full advantage of the full GPS data from a real run, however we appreciate that sometimes a treadmill is all that is available.
In order to fully analyse your run TrainAsONE will need continuous distance data from the session. Many modern treadmills can sync directly to your tracking device or app, or alternatively a small "footpod" can be worn on shoes and linked to your device/phone.
If the above is not an option then the total distance and duration can be entered manually, but try not to do this too often as this lacks important information TrainAsONE needs to formulate your plan.
Note: If you have to download run data from a treadmill run, be sure to use FIT or TCX format, as GPX cannot handle data without latitute/longitude.
Currently TrainAsONE does not schedule hill reps or any form of inclined high intensity training. There are both scientific and technical reasons for this (scientific research supports greater gains with targeting flat-level training). They are not the 'wonder-workout' you read about... Even so, we may well introduce specific hill training for users under certain situations, but it will not be the norm (unless the evidence changes!).
Consequently, our current recommendation for people training for a hilly race is to incorporate hilly terrain in their economy and / long runs.
Just select the 'Pause training/injured?' button from the dashboard
TrainAsONE will reschedule all runs after any pause date, or adjust the training to allow for the injury restrictions entered. However, if you have any specific medical advice that suggests a period of lower pace or distance, take the advice - as TrainAsONE can always adapt.
When you are ready to run again, TrainAsONE will automatically adjust the pace to allow for the training gap and ramp back up.
Following the plan may give the best training to maximise your performance for your target race, but the beauty of an adaptive system is that it can adjust your plan to your life, rather than vica versa.
If you want or need to run differently for a while, just go ahead and then ensure the data is fed back into TrainAsONE.
If you cannot upload your runs for a while (for example if your Garmin watch links to your PC and you are taking that week far away), then take a copy of your calendar at the start of the period and follow that original version.
As each day passes without uploaded data TrainAsONE will assume you have missed any run for that day and regenerate a new plan. When you get back and upload all the data it will adapt and everything will be back on track.
The simple anser is no.
In order to fully understand your fitness and response to training, TrainAsONE analyses every second of your run in a multitude of ways and it's relation to proceeding and subsequent seconds. Consequently, rest periods are important data points and so please do not pause your workouts.
The consequence of this is that your average pace for a workout is based on its total time including the rest periods, and not just the time spent running. For some people the resultant drop in reported average pace is important. As such, and as we already know your rest periods as an artefact of our existing analysis, we do intend to surface similar metrics to our users in the near future. Please bear with us.
When you first join, TrainAsONE needs to assess you're fitness. Obviously, this is not a simple facet to define, and is really a collection of parameters. Some of these, and consequently your 'strengths and weaknesses' can take a short while for TrainAsONE to fully determine. Until the system does so, it will always defer to a 'safer option' with regards to workout specification. An obvious effect of this can be for new users with a goal in the far-future. The more experienced of whom, may initially not received speed work when they may have expected as such. This situation often ties in with what is traditionally regarded as a 'base building' phase and we do not regard it as detrimental. As we continue to work on the system, the rate at which it resolves this situation will be enhanced.
Only assessments performed as scheduled should be marked as such. The only viable deviation is the length of duration of the Easy (& Very Easy) workbouts.
If you perform a TrainAsONE scheduled Threshold workout, then it should be classified so. If you carry out your own form of threshold / tempo runs these should be classified as Freestyle (general).
Intervals / Repetitions:
If you perform a TrainAsONE scheduled Interval or Repetition workout, then it should be classified so. Similar your own form of intervals (group club intervals for example) should be marked as Freestyle (interval).
All forms of Tabata should be classified so.
Besides TrainAsONE scheduled economy runs, a run that you do at a constant easy steady pace should be classified as such.
Other workout types, e.g. Fartleks or Yasso's should be classified as Freestyle (general).
TrainAsONE analyses your fitness and response to exercise (and rest) in many different ways. Following from this it is able to produce a summary value to represent the overall stress a workout has imparted on your body. This is easy for us humans to understand and provides a single value estimate of the effectivenes of an activity:
But what value is just right? TrainAsONE will determine the ideal for each workout for you and this is stated with the scheduled activity (presently this is displayed within square brackets after the workout distance).
With respect to running, the primary factor that affects the amount of load that a workout imparts is your speed, i.e. the faster you go, the higher the load. In addition, environmental factors such as incline, temperature and wind can have considerable effects. Consequently, you should slow down when:
Your TrainAsONE paces are specified assuming you are running under ideal conditions: flat level terrain; an ambient air temperature of 16 C; a relative humidity of 50 to 60%; and no wind. If you're not, you might need to slow down.
There are numerous other factors that have an effect (for example, solar shortwave radiation) but we won't go into those now...
So if you notice that you have significantly different measured loads compared to those scheduled, you're probably overdoing it and should be adjusting your future pace accordingly. If in doubt, just ask us and we can advice.
When scheduling a run for you, TrainAsONE will tell you the type of run and the exact workbouts (steps) to perform.
For more details see the breakdown of run types.
This is an experimental feature that rates your training according an 'ideal' plan. Presently you can 'score' a maximum of 70 points per week (this may well change in time), divided up equally between each run you do. So if you run 5 days a week, you can score a maximum of 14 (70 devided by 5) points per run. The score for each run is based on how well you ran against your scheduled activity. If you over- or under- do it, you get docked points.
The above is the basics of how it works, but there are complications related to skipping, changing or doing additional runs. Over time we will improve and rectify the scoring related to such nuances. The aim being that when complete, it will not only provide a simple and good guide of how well your training is going, but also provide a mechanism to compare yourself against other people of very different abilities. In this way we will be able to produce leaderboards where 5 hr marathon runners could 'compete' against sub 3 hr ones.
Undulation is a single value that represents the difficulty of a route according to the gradients traversed (its elevation changes). The higher the value, the more difficult the terrain, and a greater effect on your pace.
Using its advanced algorithms and statistical analysis TrainAsONE has not only been able to formulate a methodology to calculate a single number to measure how difficult a terrain is to run, we are also able to correlate this value with Normalised Graded Pace (NGP). Consequently, given the undulation for a route (or an estimate based on routes in the same location) the system is able to perform predictive pacing adjustments (amongst other exciting things…).
When specifying paces, TrainAsONE can take into account the anticipated undulation along with a number of other factors, for example temperature, wind and humidity to deduce an Environment Adjusted Pace (EAP). Similarly, all activities are analysed with respect to the environment experienced.
vVO2max (velocity at maximal oxygen uptake) is an intense running pace which can be maintained for only about six minutes. This is the minimum speed for which the organism's maximal oxygen uptake is reached (after a few minutes of exercise at this intensity); at higher paces, additional power is entirely delivered by anaerobic processes. At this pace, blood lactate in the muscles reaches levels around 8-10 mM.
The vVO2max of world class middle and long-distance runners may exceed 24 km/h (14.9 mph or about 4:00/mile pace), making this speed slightly comparable to 3000 m race pace. For many athletes, vVO2max may be slightly slower than 1500 m or mile race pace.
At a basic level, a workout is simply an activity, e.g. a run or cycle. A structured workout is one where you follow a predetermined schedule, e.g. run for 5 mins at an easy pace followed by 2 minutes very fast. Each of these sections or steps within the workout are called a 'workbout' (with a 'b').
The individual sections or steps of a structured workout where you are to perform a specific action, e.g. to run for a specifc time (or distance) at a specific pace (or heart rate).