Effort Pace, which was previously based on grade and pace, has a new algorithm/data modeling. This update will now take into consideration the historical data of every user to create a personalized and actionable data point for runners to use during their training. The primary goal of this update is to consider the efficiency that a runner has going up and downhill, rather than relying directly on pace.
For example, imagine two runners running at identical speeds on the same hill. We will assume that Runner 2 is a more efficient trail runner on uphill efforts, despite both runners having a marathon PR of 4 hours.
|Speed (miles per hour)||Runner 1||Runner 2|
|5% grade||7 mph||7'55 Effort Pace||8'15" Effort Pace|
|10% grade||7 mph||7'25" Effort Pace||7'50" Effort Pace|
|15% grade||7 mph||6'45" Effort Pace||7'15" Effort Pace|
*Please note, the above is a hypothetical example for explanation and the data shown may not be 100% accurate to what you will see on runs
As seen above, the more efficient uphill runner (Runner 2) sees an Effort Pace data point which is slower than Runner 1. This is because Runner 2 has to exert relatively less effort to travel at the same speed, being that they are a well-adapted trail runner.
Effort Pace in structured workouts
Now you can also use Effort Pace as an intensity target for a structured workout. This way, when training by effort level or intensity, you are now able to maintain a consistent effort throughout your training -- no matter the terrain.