Frequently asked questions

Does RunDot offer coaching?

Yes. RunDot's Premium subscription comes with a dedicated coach and frequent coach communication. RunDot still optimizes your training program so your training isn’t based on a coach’s personal philosophy, theories, or what may have worked for them. RunDot uses technology to do what technology does best—analyze data—so coaches can do what coaches do best—work with athletes!

What if I only have limited time to train?

Your training time is extremely precious. It’s vital that you’re spending that time wisely and getting the most from it. RunDot has a ‘low volume’ training preference setting specifically for athletes who are time constrained to ensure they get the most benefit from what little time they have to train!

What level of support is available?

RunDot has an on-demand support center, knowledgebase, resource videos, and full time support staff. Our goal is to ensure the support and overall experience you have with RunDot is as exceptional as your training results!

What level athlete is RunDot most appropriate for?

RunDot is appropriate for runners of all performance levels. RunDot's algorithms are designed from more than a decade of training and race data from first timers to Boston qualifiers and every level in between. No matter what your performance level, doing the right training and getting the most from it is incredibly valuable.

What type of training device do I need?

A GPS device is highly encouraged so you can accurately view and record your pace. A heart rate monitor is not required but is also encouraged since it'll allow you to more accurately execute your workouts in their proper zones. RunDot can be used without any device, in which case you should do the prescribed training to the best of your ability and "manually complete" each session from within the app to let RunDot know that it was completed.

What if I’m not satisfied with the results or service?

If you’re not satisfied with your results or service in any way, please let us know through one of our many Support channels. We’d love the opportunity to make things right. RunDot subscriptions are pay-as-you-go with no long-term commitment, so you’re able to cancel at any time and for any reason.

What is my RunDot®?

Your RunDot is a measure of your performance ability on a 1 – 100 scale where 100 is world-class performance. Your RunDot Score is "Equalized" so as to compare your performance ability against those of a similar age and gender.

What is my "threshold" or "FTP" and why should I care?

Your “threshold” or “FTP” refers to your Functional Threshold Pace (or Power if you have a Power footpod like Stryd) and is your primary baseline performance metric. Your training and racing intensities are determined and managed relative to your FTP.

FTP is defined as the maximum pace that you can sustain for an all-out, one-hour effort. It’s expressed as grade-adjusted pace (per mile or km) and can be expressed in terms of power as well (in watts)

RunDot automatically determines your threshold values from information you entered during onboarding, and your training and assessments, but they can also be manually entered or edited in your Threshold History section.

What are my TrainX® Scores?

Your TrainX Scores measure your training execution for training that was uniquely prescribed for you—how well you did the RIGHT training RIGHT.

Your TrainX Score is a single number between 1 and 100 that lets you know how you’re doing with your training. It scores individual training sessions, weekly training, and multi-week training periods.

Learn more about TrainX Scores.

Why are my HR zones showing all zeros?

You don’t have a Threshold heart rate value set. This will cause HR zones to show as 0’s, and HR-related workout data will show as being done in Zone 1 (easiest zone).

There are two ways to address this:

1) If you know your Threshold heart rate, go to “Threshold History” in the RunDot app and update an existing Assessment entry with that value, or
2) Complete an assessment wearing a heart rate device.

What are the benefits of Zone 2 heart rate-based sessions?

Bike and run sessions calling for time spent in your heart rate Zone 2, as indicated by the “Primary Metric” heart icon, are critical for building your aerobic capacity and prompting favorable adaptations in fat metabolism. 

It’s important to train in Zone 2 when prescribed rather than creep up into Zone 3 or train at too low of an intensity in Zone 1. Zone 3 does not elicit the same fat burning adaptations and will trigger too much training stress, making it harder for you to recover from the session. Zone 1 can be too relaxed, allowing for recovery but not prompting enough aerobic conditioning to be optimal.

What is Normalized Training Stress™?

NTS™ is the consummate method of quantifying the physiological stress from a training session. It considers the session’s discipline type, environment, intensity distribution, intensity levels, intensity durations, and your Training Stress Profile™. Your cumulative NTS values constitute your Normalized Training Load™ as shown in your Training Stress graphs in RunDot and RaceX. Learn more about NTS and check out this Podcast episode: Normalized Training Stress: Quantifying Stress for Your Success!

What is EnviroNorm® ("Environment Normalization")?

EnviroNorm® means more accurate analysis, higher quality training, and better race results. Environmental factors such as temperature, humidity, elevation, wind, and terrain have a significant impact on your training and racing. EnviroNorm technology accounts for these variable factors to keep your training and racing spot on! The training and racing paces you see in RunDot and RaceX are “localized” to your actual training or race environment. Learn more about EnviroNorm and check out this Podcast episode: Consider the Conditions!

What is Physiogenomix™?

Physiogenomix uses your DNA to further optimize your training. Just upload your genome from 23andMe or Ancestry.com. Your Physiogenomix analysis includes detailed results of more than two dozen genes directly linked to Training Intensity Response, Aerobic Potential, Recovery Rate, and Injury Predisposition. Learn more about Physiogenomix and check out this Podcast episode: Harness Your DNA to Unleash Your Performance Potential!

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