Understand your running training load
Weekly distance shows how far you ran, but not how hard you worked. Runima tracks training load and effort over time to help you plan your next week.
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What fitness, fatigue and form mean
Training load combines how long and how hard you run. Runima estimates each run's effort as running load. A Banister-style model uses these scores to track three measures:
- Chronic Training Load (CTL), often called fitness
- Your longer-term load, using a 42-day timescale.
- Acute Training Load (ATL), often called fatigue
- Your recent load, using a 7-day timescale.
- Training Stress Balance (TSB), often called form
- CTL minus ATL: how your recent load compares with your longer-term load.
These scores estimate training stress, not your fitness or recovery. Compare them with changes in your running performance and how you feel.
Compare recent training with your usual load
See when your recent training load rises above or falls below your longer-term load. A negative TSB means recent load is higher; a positive TSB means it is lower.
Training load balance (TSB)
Form: longer-term load minus recent load
Latest sample value
- Longer-term load · CTL
- 41.0
- Recent load · ATL
- 49.1
This score cannot tell you whether you are recovered, ready to race or at risk of injury. Use it alongside your training history and how you feel.
See how much running is easy or hard
See how much time you spend at easy, moderate and hard effort. Compare weeks to check whether your running matches your training plan.
Time in Zones
This chart uses the heart-rate zones in your profile. Easy combines the first two zones, Grey is the middle zone, and Hard combines the top two. Time comes from detailed heart-rate recordings in FIT files; summary CSV files are left out. The polarization index compares these shares using the Treff model. A value above two is labelled polarized, but it is not a target for every runner. Your workouts and zone settings affect the split. A large Grey share does not by itself mean your easy runs are too hard. Check your heart-rate settings if the split looks wrong.
This view includes 14 of 18 runs.
Easy, grey and hard running time
Polarization index
Easy
Z1-2
Grey
Z3
Hard
Z4-5
Most time is easy and hard sessions are truly hard, with little in the grey zone.
This example includes 14 of 18 runs. Only runs with heart-rate recordings in FIT files appear here; summary CSV files cannot show time in each zone. Your heart-rate zone settings affect the split. No single split suits every runner.
Plan next week from your recent training
See a suggested weekly distance range based on your recent runs. Compare it with your plan and your longest recent run.
Next 7 Days
A planning example, not a proven safe distance.
The session reference is 110% of your recent longest run, or the weekly total if lower. It comes from a study that observed runners, not a test of a safe limit. Staying below this distance does not guarantee that you will avoid injury.
These suggestions use planning rules, not proven safe limits. You need at least two completed weeks of running. Adjust the plan for your recovery and any symptoms.
Look beyond weekly distance
You can also:
- Compare the distance of a planned run with runs you have completed.
- Check daily load patterns. Monotony measures how similar days are; strain combines that pattern with weekly load.
- Explore how planned runs would change your training load. A forecast is not completed training.
- See how each run's running load uses detailed pace data, average pace or heart rate, depending on the file.
The acute:chronic workload ratio (ACWR) compares recent training load with your usual load. It is not a proven way to predict your injury risk. It does not set your suggested weekly distance or reduce it on its own.
Try the running volume progression calculator without an account, or review your training with a coach.
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.