Whenever you track any activity mode with your COROS watch, your fitness data - Training Load, Training Status, and Recovery - will automatically update.
However, certain fitness metrics are only calculated and subsequently updated when specific requirements are met. These include Running Fitness, Race Predictor times, VO2 Max, Threshold Pace (and pace zones), and Threshold Heart Rate (and HR zones).
At a Glance
To initially receive your running fitness metrics, you need to complete one 25-minute outdoor run in either Run or Track Run mode.
To continue updating these metrics, you need to use Run or Track Run mode to record a 25-minute outdoor run at least once every 90 days.
Initial Requirements
In order for COROS to accurately calculate your running ability, you need to meet the requirements below before you can receive running fitness metrics.
- Complete one outdoor run, using Run mode or Track Run mode.
- The run must be at least 25 minutes long without pausing.
- The run must be at certain heart rate or above: (65% Heart Rate Reserve) + (Resting Heart Rate).
- For example, if a runner's Resting HR is 50 and Maximum HR is 180, their Heart Rate Reserve is 130 (180 - 50). To meet the requirements, they need to run at 135bpm or higher (84.5 + 50).
Subsequent Training
Once your running fitness metrics are available, they will continue to update as long as you record at least one 25-minute outdoor Run or Track Run every 90 days. COROS uses a rolling 90-day window to update your fitness metrics.
Troubleshoot
If you are having trouble receiving your running fitness metrics or keeping them updated, you may need to check the following scenarios.
- Are you pausing or stopping during your run? The algorithm needs a continuous 25-minute segment to calculate your running fitness abilities. Any stops or pauses will inhibit this.
- Is your pace or heart rate inconsistent? Try to maintain as stable of a pace and heart rate as you can. These will naturally fluctuate as you run outdoors, but there should not be any major spikes or drops.
- Is your Max Heart Rate value accurate? If this number is too high or too low, it may be difficult to complete the requirements listed above. You can change the Max Heart Rate listed in your COROS app by going to the Profile page > Settings > Heart Rate Zone. Change the Zone Type to "Max Heart Rate Zone" and adjust the value. If you're not sure what your max heart rate should be, reach out to coach@coros.com for more insights.