Running performance analysis

Track changes in your running performance

Compare weeks of training, your best efforts and heart rate at similar paces. See what has changed, then decide what to work on next.

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Runima performance dashboard with speed, endurance and running-efficiency trends

Example data · Not from real runners

Compare your speed across distances

Compare your best recorded efforts with race estimates from one reference result. See which distances you have tested and where your results differ.

Speed & Endurance

The Daniels-Gilbert model estimates race results from one recorded effort. VDOT is the running performance score calculated from that result, not a lab VO₂max measurement. This example uses the distance with the highest estimated VDOT. Points above the dashed line are faster than the estimate; points below are slower. Recorded efforts may come from different stages of fitness. Shorter-than-mile efforts are shown but do not set the race estimates.

Race estimates from your best efforts

Reference distance

45.8

Reference VDOT

All-time best efforts, including training runs. Results may come from different stages of fitness. Race estimates start at one mile; shorter distances show recorded results only.

A missing or slower result may reflect an untested distance, not a weakness. All-time records are not a measure of progress within one training block. Estimates are not guaranteed race results.

Example data · Not from real runners

Track distance per heartbeat

Cardiac efficiency shows how far you run per heartbeat. Each point is a run; the dashed line shows the trend over time.

Cardiac efficiency

Distance per heartbeat

1.21m/beat

Sample average

A higher number does not always mean better fitness. Speed, hills, weather and sensor errors can change it. The calculation uses steady sections when available, or whole-run values otherwise.

Example data · Not from real runners

Compare heart rate at a similar pace

Compare heart rate from steady runs at a similar pace, rather than mixing fast and slow runs. Each weekly point shows the middle heart-rate value, called the median.

Heart Rate at Reference Pace

Compare steady runs at a similar pace using detailed FIT recordings. Structured workouts are left out. Each run needs two steady sections in the same thirty-second-per-kilometre pace band, after the first five and within the first thirty minutes. The most common band stays fixed for the comparison. Each weekly point is the middle heart-rate value, called the median, across matching runs. Hill-adjusted pace is used when enough runs have elevation data; otherwise recorded pace is used. At least five runs across three weeks are needed. Heat, tiredness, hills and sensor errors can still affect the results.

Comparable steady runs · recorded pace

5:30/km–6:00/km

Reference pace band

Qualifying runs

-6 bpm

Later vs earlier runs

This example includes 10 matching runs from 12 FIT files. You need at least 5 matching runs across 3 weeks. Heat, tiredness, hills and sensor errors can still affect the results. Hill adjustment needs enough recorded elevation data.

Example data · Not from real runners

Compare more than an average

Compare two training periods side by side. See the middle values, the range of results and how much the periods overlap.

Heart rate in two training periods

Earlier block: 150.5bpm median · 12 runs
Later block: 145.5bpm median · 12 runs

The box covers the middle half of results. The line marks the middle value (median), and the ends show the lowest and highest values. Pace, workouts and weather can affect heart rate. A change alone does not prove better fitness or explain its cause.

Understand how much your results changed

Explore more performance measures:

Compare 2–4 periods using box plots, confidence intervals and effect sizes.
See whether heart rate rises or pace drops later in long runs.
Compare best efforts from short distances to marathon estimates.
Adjust for hills when your imported data is detailed enough.

Confidence intervals show uncertainty in a model estimate. Effect sizes show how large a difference is compared with run-to-run variation. Both depend on the model's assumptions; neither proves what caused a change. Read your results alongside training load and recovery.

Choose training paces from a recent race

Use the free training pace calculator to find paces for easy runs and harder workouts. Use the race time predictor to estimate results at another distance. These are estimates, not guaranteed finish times, especially for longer races.

Why heart rate changes at the same pace.

See what your running history can tell you

Import your running files to track changes, compare training and plan your next week. Check the recorded data behind each result. Runima supports training decisions, not medical diagnoses.

Create a free account See import instructions