Name: performanceX (2-Field)
Rating: 3.6 (5 reviews)
Author: MartinH22

This is an ALTERNATIVE version of performanceX. It features only 2 visible metrics so it is better suited for smaller displays.

This data field that collects several metrics. If available, it supports a Running Dynamics compatible device to allow measuring the speed if GPS signal quality is poor. You can freely select 2 metrics from the list to be shown during your training. 

Some metrics need some time until the results are reliable. The field shows "Wait" in that case.

Aerobic Decoupling: Compares the Aerobic Efficiency of the first half of the training with the second half. Page (https://sporttracks.mobi/blog/what-is-aerobic-decoupling) gives a good overview. A value below 5% is desirable.

How to use: Calculations starts after 10 minutes. To check your decoupling for the first hour, go to the Aerobic Decoupling graph, find the 70 minutes mark (60 + 10) and see the deviation between the 1st and the 2nd 30 minutes.

Available after 20 minutes.

Aerobic Efficiency: the relation between running speed and heart rate. The higher the better.

Available after 10 minutes.

HR-RS Deviation: Because there is a linear dependency between aerobic heart rate and speed, a baseline value is calculated and stored for future trainings during first use. Speed is now compared to the calculated (baseline) pace. The longer the value remains around 0% or higher, the better. With improving fitness, values should rise higher into the positive for a longer time before they drop. A HRRS Deviation Score is generated reflecting the deviation in relation to distance

Reset the baseline (option "Calculate new HRRS baseline") at the beginning of your training period to reflect improvements over the upcoming weeks and months.

Available after 6 minutes.

HR Load: Measures the effort of your current training load using your heart rate data. Similar to hrTSS. Shown in percent.

Cooper Test: Continuously performing a Cooper Test, measuring the longest distance you ran within 12 minutes in your training. Because of the nature of a Cooper Test the results only make sense in a high intensity (dedicated) training situation. The distance is connected to a VO2Max value shown in the overview. Note: this VO2Max can strongly differ from the estimated VO2Max if not performed high intensity! See (https://www.verywellfit.com/fitness-test-for-endurance-12-minute-run-3120264). Exactness is around 99%.

VO2Max (estimated): Calculates the VO2Max based on your heart rate values and your training performance. Thus, heart rates entered must be as exact as possible! Note that a calculated VO2Max is always an estimation, because the "real" VO2Max can only be determined in a sports lab.

Available after 10 minutes.

Running Economy: RE is the heart beats in relation to the distance. The value is based on (https://fellrnr.com/wiki/Running_Economy), so i recommend reading it.

Performance Index: This index produces results that are SIMILAR to the Polar Running Index, thus making it comparable to other athletes. (https://www.trainingpeaks.com/blog/the-best-way-to-monitor-your-run-training-daily/) gives a good insight.

Interpret the result: (https://www.polar.com/en/smart_coaching/features/running_index/interpretation_of_running_index)

Available after 6 minutes.

Entered heart rate values must be as exact as possible! If you know them, enter them. If not, the datafield can read them from your profile (if supported by your device!). Choose "...user profile" in the settings.

Grade Adjustments for hilly terrain is optional, affecting speed and distance. This is always an APPROXIMATION and not 100% exact! It is often more useful to uncheck this option and compare your trainings from similar terrain.

You can optionally use a Running Dynamics device (like HRM Run) to determine speed and distance information if GPS quality is poor.

