FAQs

General

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.

There is no other system out on the market that performs the in-depth calculations like TrainAsONE to assess your fitness and then uses that to produce a totally unique and personal training plan (unless you know otherwise). The ones that claim to do as such, are really just a disguised collection of 'one size fits none' stock training plans where the system just puts you onto a specific stock paln according to some vague criteria, such as previous race completion time. Their plans are not truly unique, not adaptive and do not anticipate your response to variuos training stimuli and act accordingly. Did we mention that TrainAsONE performs around 1 million calculations for every second of your run to adjust your plan?
TrainAsONE is suitable for anyone who wants to improve their running abilities, as long as they pass a simple fitness questionaire. (The questionaire we use is a world-standard set of questions for assessing ability to exercise.)
We have grand ambitions and we are solving a very complex problem. Consequently, we need to take a step-by-step approach and introduce features incrementally. As such the initial beta is currently limited to time and pace-based run training for people who can already run or jog for 10 minutes continuously and wish to train for a 5Km to marathon distance road-race. We will introduce other features, such as couch-to-5K distance and heart rate analysis/training as soon as possible. In addition, the types of workouts is a slightly reduced (but very effective) set of those we will eventually offer.
It is quite simple, We take the data from your mobile phone running app or your sports watch to analyse and assess your health and fitness. We then use this to produce your very own and unique training plan to enable you to achieve your goal. To put it simply:
  1. You tell us what your goal is and when, e.g. half-marathon in 16 weeks;
  2. We analyse your existing data;
  3. We produce your unique training plan;
  4. You go for a workout;
  5. We analyse the data from the workout;
  6. We adjust your plan;
  7. You follow your constantly updating plan;
  8. You achieve your goal!
  9. We're all happy!

To record your running you you will need a tracking device such as a Garmin watch or phone app. Your activity data can then be sent to TrainAsONE in a number of ways:

  1. Run with RunKeeper or Strava mobile apps
  2. Link your device/app via tapiriik.com
  3. Link your device/app to RunKeeper or Strava, then to TrainAsONE
  4. Manually download data from your device/app and upload into TrainAsONE

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.

RunKeeper can collect activity data from: Fitbit, Garmin, Microsoft Band, iSmoothRun, TomTom, Withings, and many others.

Strava can collect activity data from: Fitbit, Garmin, Polar, Suunto, and many others.

Third party services such as Tapiriik can connect a variety of other systems to TrainAsONE. They have an additional advantage in that they can copy all historic data.

If you have any questions or issues, please let us know.

Presently, you can't. Our mobile app is in the early planning stages. We felt that it was important to start to get feedback on our approach to training now and couldn't wait for the App(s) to be complete.

You can run using other apps such as Strava, Runkeeper, or with a Garmin watch, and have the activities automatically sent to TrainAsONE for analysis.

We are aiming to have a simplistic App ready for VIP users later during 2017.

Garmin Connect can automatically collect any run you perform. The third party Tapiriik system can link your Garmin connect account directly to TrainAsONE.

Additionally, if you have a Garmin watch which supports "Advanced workouts" you can download your next workout from the TrainAsONE dashboard.

If your Garmin appears as a storage device when connected to a computer, you can download the FIT workout and copy directly to the 'NewFiles' or 'Workouts' folder.

For older devices such as the Forerunner 205, 301, 305, 405, 410, 610 and 910 please see the 'How can I best run with my older Garmin watch?' entry

Garmin Connect can automatically collect any run you perform. The third party Tapiriik system can link your Garmin connect account directly to TrainAsONE.

Additionally, if you have a Garmin watch which supports "Advanced workouts" you can download your next workout from the TrainAsONE dashboard.

If your Garmin appears as a storage device when connected to a computer, you can download the FIT workout and copy directly to the 'NewFiles' or 'Workouts' folder.

Older devices such as the Forerunner 205, 305, 405, 301, 410, 610 and 910 will need to download the TCX workout and copy using the "Garmin Training Center" software.

Setup Garmin Training Center (only need to do once)

  • Install Garmin Training Center - this CD should have come with your device, or you can download from download.cnet.com
  • Install and Run Training Center, and select from the menu Help > Check for Software Updates - to ensure you are running the latest 3.6.5 version
  • If you are using GarminExpress to upload new activities from your device to Garmin Connect on the same computer, check the system tray ^ on the bottom right of the screen to see if there is a "gStart" icon (shown as (g)). Right click it and tell it to exit and not start again, as it is not needed, and may confuse GarminExpress
  • Connect up your device with Training Center running and it should automatically sync
  • If you are not making any use of the standard Workouts you may want to select the Workout tab and the delete any workouts you see to declutter

Download workout to watch

  • Login to the TrainAsONE dashboard
  • Select Send my Next Run > Download as Garmin TCX workout, then save the workout-NNN.tcx
  • Run Training Center and select File > Import to Current User Account > Workouts and select the downloaded workout-NNN.tcx file
  • Select Send to device

Some other running devices may support loading TCX workouts, which can then help pace your workout steps based on speed or heart rate.

Contact your device supplier to confirm its capabilities.

Let's conquer training for running first. Then we'll move onto all the other great sports we want to include. We aleady process non-running activities in preparation to begin analysing them.

The measurement of resting heart rate is ideally taken a few minutes after waking whilst still lying in bed. Give your body some time to adjust to the change from sleeping before taking your pulse (2-5 minutes). If you are not able to take a measurement first thing in the morning, make sure you lie down for at least 10 minutes before taking a measurement.

If you are using a device to obtain a reading, get it to measure a 1 minute period and take the average.

Training with TrainAsONE

Having a race time when you start training can be a little non-sensical. This is because there is no available science to predict the level of response to training*.

To help clarify. If today you can run a marathon at 6:00 min/km pace and wish to attempt a 5:30 min/km marathon in X weeks time, there is no known way to calculate the training required to increase your average pace over that distance by 30 seconds per km.

In the above scenario, it is often stated (and people coached as such) that they must spend X amount of time training at their goal-pace, 4:30 km. Whilst this may be appropriate under certain situations, in general it is not.

TrainAsONE approaches the problem differently. Given the time you have available, we simply train you in the most efficient and effective means possible, continually adjusting your plan to achieve this. In the future, using the power of big data and our sophisticated data analysis we do intend to provide insights such as 'if you increase your training to 5 days per week we believe you could increase your chance of achieving your sub-4 hour marathon by 40%'.

* if you know different, we'd love to hear from you.

When running on non-hilly terrain, we believe that duration and pace is the best.

However, when running on undulating terrain it may be best to use heart rate (again with duration). With both methods, there is still an element of finding your pace / effort rate subjectively due the nature of the device you are reading - their real-time pace / heart rate values can fluctuate too much (and erroneously).

In addition, if at any time you believe there to be a discrepancy between your specified pace and heart rate (for example, your heart rate is always far higher than that specified when running at a desired pace), let us know and we'll investigate to see if there is a problem.

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.

Assessment runs are there to help place a firm benchmark of your current fitness level and your personal response to training. Currently TrainAsONE makes quite judiciuous use of them, but as we introduce more features and enhancements their relevance will diminish. Some people hate them, some people love them - they give an easy and fairly regular way for you as a runner to see how you are progressing. There are caveats to this, as a superficially worse assessment time may not under-the-hood mean that to TrainAsONE - we'll make this clearer in due course.

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.

We don't mind if you do still wish to do hill repeats of some form (probably instead of an Interval or Repetition session. We have the category 'Freestyle (hill repeats)' for such runs, so just please ensure you classify them correctly. This will also aid our future decision on the system scheduling such activities.

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.

Races:

  • Road vs Trail - If the race is predominantly on-road or easy to run on pathways, then choose Road
  • Best Effort vs Casual - If you ran the race at or near the fastest you could have run on the day it is a Best Effort. Casual is reserved for such instances as pacing a 'slower' friend.

Assessments:
Only assessments performed as scheduled should be marked as such. The only viable deviation is the length of duration of the Easy (& Very Easy) steps.

Thresholds:
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).

Tabata:
All forms of Tabata should be classified so.

Economy:
Besides TrainAsONE scheduled economy runs, a run that you do at a constant easy steady pace should be classified as such.

Anything Else:
Other workout types, e.g. Fartleks or Yasso's should be classified as Freestyle (general).

This style of workout step is all recovering from a previous hard section or about encouraging a bit of rest and mental preparation for the next. Using the above as an example, or recommendation would be to walk the first minute and gently jog for the second.

Glossary

These are the various classes of activity that you can perform. For example running, cycling and swimming. Currently TrainAsONE only analyses runs but does import all activity types as we will start to analyse others in the near future. Cycling is the next on the list. So keep your historical data coming in, TrainAsONE will be using it...
A goal is a desired achievement to attain. This may simply be to run a particular race on a certain date, but may be more complex. For our initial beta, we only support standard road-race distance goals, and only one goal at a time.

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:

  • Too low: then your body has not been stressed enough and will not make any adaptive (performance improvements) responses. If this level of exercise is maintained, your body may go into a period of 'de-training'
  • Too high: then the body has been stressed too much and a consequent increase in recovery time is required for your body to recover. If persistant inadequate rest is allowed, over-training sets in and performance (and health) will suffer
  • Just right: your body is stressed by just the right amount to induce performance enhancing responses that will be near-peak at the time of your next training session

But what value is just right? TrainAsONE will determine the ideal for each workout for you and this is stated with the planned workout (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:

  • running uphill - It costs over twice the energy consumption to run up a 20% slope
  • running downhill on gradients approaching 40% or more -This isn't just to prevent 'jarring' your knees!
  • running in high temperatures and humidity - Obvious really?
  • running at low temperatures - Yes running in the cold has an effect on your running too, but at an ambient air temperature above 0 degress celsius it is too minimal to worry about, but below freezing... start to slow down
  • running with a head or side-wind

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.

These are the sub classification of a run. A simple distinction is a training run versus running a race. However, TrainAsONE has many more types, for example:
  1. Assessment (3.2 km)
  2. Assessment (6 min)
  3. Race (road)
  4. Race (trail)
  5. Training (economy)
  6. Training (interval)
  7. Training (freestyle)
  8. Training (pickup)
  9. Training (threshold)

When scheduling a run for you, TrainAsONE will tell you the type of run and the exact 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 divided by 5) points per run. The score for each run is based on how well you ran against your planned workout. 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.

As stated in the first paragraph, this is experimental, and there are big limitations that often result in negative points. If you see that, don't be alarmed - it's almost definitely the current algorithm's fault. We have developed the mechanics for a far more sophisticated next version. We can't wait to have the time to build it!

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.

VO2max is the maximal velocity of oxygen uptake. Or in layman terms the maximum rate at which an organism (you) can process oxygen. The general principle being that the higher the rate, the fitter / better athlete you are. Despite this, it is actually a poor indicator of performance, e.g. race completion time. This has not stopped well known sporting manufacturers from using it for such purposes - nice for marketing, but not actualy any use.

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 with several steps. e.g. run for 5 mins at an easy pace followed by 2 minutes very fast. (with a 'b').