Name: SubT Running Pace Guard
Rating: 5 (1 reviews)
Author: dominikschaumburg

SubT Running Pace Guard is a data field for athletes training with the Norwegian (Singles) Method. It combines up to four metrics and displays a single colour to help runners stay below their threshold. No numbers, no charts. Just the colour.

The colours:
- Blue (up arrow): below sub-threshold. HR below 88% of LTHR (or below 80% of HRmax), or pace more than 20 s/km slower than threshold. Speed up.
- Green (checkmark): target zone. HR between 88% and 97% of LTHR (or 80–90% of HRmax), pace within the target range.
- Orange (down arrow): warning zone. HR at 97–102% of LTHR (or 90–95% of HRmax), or pace within 5 s/km of threshold. Ease off.
- Red (X): exceeded sub-threshold. Pace faster than threshold, power above 105% of CP (30 s average), respiration rate above your maximum, or HR above 102% of LTHR (or 95% of HRmax) for 30 consecutive seconds. The HR red trigger has a 30-second delay to avoid false alarms.

Each zone shows a bold icon on the coloured background: an up arrow for blue, a checkmark for green, a down arrow for orange, and an X for red. The icons make zones readable on MIP displays and are accessible to colour-blind athletes.

Easy runs:
When HR is below 70% of maximum heart rate, the display shows "Easy" on a purple background for the easy and long runs of the Norwegian method. The Easy label is always shown regardless of the overlay setting.

Interval step labels:
During structured workouts, the field can show WU (warmup), R (rest/recovery), or CD (cooldown) during non-active steps. During active steps, the colour logic runs normally.

Workout step pace targets:
When a structured workout includes a pace target, it replaces the fixed threshold boundaries. Green means pace is within the target range. Orange means up to 5 s/km faster than the top of the range. Red means more than 5 s/km faster. If HR is already green, pace above the target does not escalate the colour.

Zone priority:
Choose between HR priority (default) or Pace priority in the settings. In HR priority mode, heart rate determines whether you are in the green or blue zone — pace and power can escalate to orange or red, but cannot force green if HR has not yet reached sub-threshold intensity. In Pace priority mode, pace drives the green and blue zones: running at threshold pace shows green even while HR is still warming up, and drifting too far below threshold shows blue even if HR is already in zone. Red and orange always win from any metric, regardless of the priority setting.

Colour transitions are animated with exponential smoothing over approximately four to five seconds.

Settings:
LTHR, Max Heart Rate, and Critical Power are read automatically from your Garmin profile on first launch. The values appear pre-filled in the settings so you can review and adjust them. Set any value back to 0 to re-trigger auto-detection. Threshold Pace must be entered manually.

- LTHR (bpm): lactate threshold heart rate. Auto-detected from your Garmin running heart rate zones (zone 4/5 boundary). Most accurate when zones have been calibrated from a lactate threshold test on your Garmin device.
- Max Heart Rate (bpm): auto-detected from your Garmin running heart rate zones. Used when LTHR is not set (sub-threshold = 80–90% HRmax).
- Threshold Pace (m:ss /km): enter manually; pace is evaluated against this value.

Optional:
- Running power: enable + set critical power in watts. Auto-detected from your Garmin running FTP if available. Red when 30 s average exceeds 105% CP. Requires a compatible running power meter.
- Respiration rate: enable + set maximum breaths per minute; red when exceeded. Requires a compatible sensor with respiration rate support.
- Treadmill mode: disables pace, power, and respiration, uses HR only.
- Display overlay: choose what appears on the coloured background. Zone Icons (default), Step Labels (WU / R / CD), Trigger Indicator (HR / P / W / R), None (colour only), or Current Pace — shows your 10-second rolling average pace in min/km as a li