---
title: "Runima: Running Analytics and Training Load Analysis"
description: "Understand your running training load, track performance and plan your next week. Import watch files and share training with your coach."
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"og:description": "Understand your running training load, track performance and plan your next week. Import watch files and share training with your coach."
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---
> Index of every page on this site: [llms.txt](https://runima.fit/llms.txt)
Running analytics · free early access
# Running analytics for better training decisions.
See how hard you train, track changes in performance and find paces for your next runs. Use your running history to plan ahead or review training with your coach.
[**Start free **](https://runima.fit/signup) [**Find your training paces **](https://runima.fit/tools/training-pace-calculator)
Free during early access · No credit card
Garmin file imports, plus experimental support for Amazfit, COROS, Suunto, Polar and Apple Watch.
- Training load
- **Recent and longer-term effort**
- Session checks
- **Recent run distances**
- Race estimates
- **From your recent results**
- Activity imports
- **FIT · TCX · CSV**
Performance exampleSample data
## Heart rate at reference pace
Follow your heart rate across comparable steady runs.
- Reference pace
- **5:30–6:00**min/km
- Qualifying runs
- 10
- Later vs earlier
- −6bpm
Weekly median heart rate · bpm
Week 1: 150 bpm from 2 runs. Week 2: 150 bpm from 2 runs. Week 3: 147 bpm from 2 runs. Week 4: 144 bpm from 2 runs. Week 5: 144 bpm from 2 runs.140145150155**150**1**150**2**147**3**144**4**144**5
*5 weeks of comparable steady running*
In this sample, later runs show a lower median heart rate in the same pace band.
Illustrative runs, calculated with Runima’s performance model. Not a customer result.
Why Runima
## Your running history has more to tell you.
Your smartwatch collects thousands of data points. Turning them into training decisions is the hard part.
The gap
### Your watch shows numbers
Pace, heart rate, lap times — plenty of detail about each run. But how does it fit into your training block, and what has actually changed?
The workaround
### Spreadsheets don't scale
Comparing training blocks by hand takes time. Runima puts distributions, confidence intervals and effect sizes beside your trends, so you can judge the difference.
The next step
### Weekly totals aren't a plan
The same weekly distance can be spread across very different runs. Check upcoming sessions against your recent history, then decide what fits with your coach.
What you get
## Understand your training over time
See your runs in a calendar, track training load and compare periods of training. Use kilometres or miles across charts, race splits and calculators.
Training load and effort
### See how hard you are training
Weekly distance is only part of the picture. Track recent and longer-term training load, compare easy and hard effort, and check planned run distances against your recent history.
- Fitness, fatigue and form estimates, with the calculations explained
- Compare time at easy, moderate and hard effort
- Check planned run distances against completed runs
[**Explore training load analysis**](https://runima.fit/features/training-load)
Performance
### See how your running performance changes
Compare your best efforts across distances and your heart rate at similar paces. Review training periods side by side to see how your results and long runs change.
- Speed and endurance from short efforts to marathon estimates
- Compare training periods with charts and statistics
- Track distance per heartbeat and changes late in long runs
[**Explore running performance analysis**](https://runima.fit/features/performance-analysis)
Health and recovery
### See recovery trends alongside your training
Import supported health reports to follow sleep, resting heart rate and heart-rate variability (HRV). HRV measures changes in the time between heartbeats. Run files alone do not include your daily recovery history.
- Sleep scores, duration and consistency
- Heart-rate variability and resting heart rate trends
- Health history from supported reports and data exports
Free running calculators
### Find training paces and plan race splits
Use a recent race result to find workout paces. Compare heart-rate zones, plan race pacing or explore weekly distance changes. The calculators are free, work in kilometres or miles, and need no account.
- Six heart-rate zone methods
- Compare slower and faster race splits
- Plan weekly distance changes with training and recovery weeks
Training plans
### Adjust your plan when your week changes
Start from your recent training or a weekly template. Review workout paces and training load forecasts. Optional distance limits adjust generated runs; workouts entered by a coach get warnings, not automatic changes. Skipped weeks and injury adjustments move the remaining plan.
- Weekly templates with a pace for each workout
- See how planned runs would change your training load
- Choose distance limits while keeping coach workouts under your control
[**See how runners and coaches can review training**](https://runima.fit/for-coaches)
Training insights
### Understand the numbers behind your training
Read plain-language summaries of your charts. Optional AI explanations can help you review patterns, but can be wrong. Check them against your recorded data and the calculation limits.
- Plain-language summary on every page
- AI explanations you can turn off at any time
- See which suggestions come from data and which use planning rules
Watch file imports
### Keep using your running watch
Upload run files from supported watch apps. FIT and TCX can add pace, heart rate and laps; supported CSV files contain summaries. Matching runs merge, so repeating an import can add detail without creating duplicates.
- Garmin, plus experimental Amazfit, COROS, Suunto, Polar and Apple Watch imports
- File uploads, without linking your watch account
- Running activities only; other sports are skipped
[**See supported watches and file formats**](https://runima.fit/integrations)
Getting started
## From data to insights in minutes.
Import your runs, set your heart-rate profile and start exploring. More history gives your load trends a stronger baseline.
1. **01**### Export your runs
Export your runs as FIT, TCX or a supported activity CSV. Compatibility and available analysis depend on the export. Sleep, recovery and VO₂max use separate supported CSV formats.
2. **02**### Upload to Runima
Drag and drop your files with no manual mapping. Matching FIT, TCX and CSV runs merge, with FIT data preferred. Non-running activities are skipped.
3. **03**### See your dashboard
Explore your running calendar, load, best efforts and training paces. Choose km or miles, compare training periods and share a read-only view with your coach. Analysis depends on the data you import.
Core readings
## Four numbers, each read on its own scale.
Read load trends alongside session distances and recovery. These example ranges are coaching context, not validated safety thresholds — and ACWR alone does not prescribe a cutback.
**CTL**
### Chronic training load
42-day weighted average of training stress. A model of accumulated load, not a fitness test.
- Beginner
- **20–40**
- Intermediate
- **40–70**
- Advanced
- **70–100+**
**ATL**
### Acute training load
7-day weighted average of training stress. Recent load, used to model fatigue.
- ATL > CTL
- **building**
- ATL < CTL
- **freshening**
**TSB**
### Training stress balance
Modelled fitness minus fatigue. Form context to read alongside recovery and how you feel.
- Race day
- **+15 to +25**
- Productive
- **−10 to −30**
- Overreaching
- **−30 to −50**
**ACWR**
### Acute:chronic ratio
Recent load compared with your four-week average. Descriptive context, not injury risk.
- Near usual
- **1.0–1.3**
- Above usual
- **1.3–1.5**
- Well above usual
- **> 1.5**
Methodology
## Published models. Clear limits.
See the sources behind the calculations, the data behind your estimates, and where planning assumptions begin.
### Fitness and fatigue
**CTLₜ = CTLₜ₋₁ + (TSSₜ − CTLₜ₋₁) / 42**
Running load feeds a model of fitness, fatigue and form. Each activity shows whether its running load came from the pace stream, average pace or heart rate.
Impulse–response model · Banister et al., 1975
### Load context
**ACWR = TSS₇ / (TSS₂₈ / 4)**
Recent stress compared with your four-week average. It describes load, not injury risk, and does not trigger cutbacks on its own. Session-distance observations and coaching assumptions stay separate.
Acute:chronic workload ratio · Gabbett, 2016
### Race prediction
**VO₂ = −4.60 + 0.182v + 0.000104v²**
Daniels-based estimates anchor race equivalents and training paces. With suitable recent efforts, compare other models and inspect their sources, dates and limits. Estimates are not guaranteed results.
Oxygen Power · Daniels & Gilbert, 1979
Early access
## Stop guessing.
Start knowing.
Import your runs, understand your load and compare your progress. Plan the next block and share your training with your coach. It's free while we're in early access — and your feedback shapes what we build next.
[**Get started **](https://runima.fit/signup) [**Read our story**](https://runima.fit/story)
Free during early access · No credit card
ReadyReadiness · 0–100
### Everything, free for now
All current analytics and planning features are free during early access. No premium tier, no credit card required.
### A direct line to the team
Request features, report issues, suggest improvements. Early users talk to the people writing the code.
### Coaches, this is for you too
Share load, intensity, training paces, heart-rate zones and recent runs through a read-only link. No coach account needed; rotate or revoke the link anytime.
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## Sitemap
See the full [sitemap](https://runima.fit/sitemap.md) for all pages.