How to receive and update EvoLab metrics

Initial Requirements

To ensure the accuracy of EvoLab metrics, we have set the initial requirements listed below for new COROS accounts to receive EvoLab metrics.

Don't have time to read the requirements and just want to go out for a quick run? Absolutely! Please make sure to check if you have made any new progress after each run. You will receive EvoLab metrics once 100% is reached in as few as one good long run or multiple shorter runs but not shorter than 20 minutes.

• All users need to wait at least 7 days after the completion of the first workout tracked by COROS.
  • It can take over 7 days to gather sufficient data for EvoLab.
• All users need to complete sufficient and eligible flat and paved outdoor road running recorded by Run and Track Run mode or Run programs using Training mode with relatively stable heart rate and pace readings.
  
  • 300 minutes of eligible runs are needed and can be completed in multiple sessions.
  • The heart rate readings of eligible runs need to be between 50% and 90% of the Heart Rate Reserve added back to the Resting Heart Rate. For instance, a runner needs to maintain a heart rate reading between 115 and 167 if max heart rate is 180, resting heart rate is 50 and heart rate reserve is 130.
  • Short interval training under 3 minutes with sudden changes in heart rate and pace is unlikely to provide eligible data or add progress.
  • It is strongly recommended to train on flat and paved road. Running on unpaved trails requires additional effort than paved roads, even if it’s just a dirt road. EvoLab is sensitive enough to capture that and affect the performance evaluation.
  • Longer runs over 20 minutes have better chances of providing sufficient data and making bigger progress to receive EvoLab metrics.

Still can't receive EvoLab metrics?

Below are a few common factors that may affect generating EvoLab metrics. Try to avoid them in your future training and remember to check the progress bar after each run.

• Complete workouts other than outdoor road running.
  • Solution: Use Run or Track Run modes to track outdoor flat and paved running. 
• Frequent changes or large differences in elevation, heart rate or pace readings such as interval training or trail runs.
  • Solution: Complete steady-state runs on flat roads with minimal elevation gain/loss readings.
• Shorter runs under 20 minutes. 
  • Solution: Longer runs over 20 minutes are likely to provide more data to speed up the process to generate EvoLab metrics.
• Incorrect setting of max heart rate in the Profile of the COROS app.
  • Solution: Adjust the setting to reflect a correct max heart rate so that heart rate performance during outdoor runs is within the allowed range and not too far or too close to the max heart rate.
    • The heart rate readings of eligible runs need to be between 50% and 90% of the Heart Rate Reserve added back to the Resting Heart Rate. Workout date isn't accepted to EvoLab if your heart rate is too low or too high.
    • For instance, a runner needs to maintain a heart rate reading between 115 and 167 if max heart rate is 180, resting heart rate is 50 and heart rate reserve is 130. 
    • Related topic: Where should my heart rate be to add eligible data to EvoLab

Exceptions to the Initial Requirements

Existing users with sufficient and eligible road running data in their COROS accounts will receive EvoLab metrics immediately.

• Please note that EvoLab only considers the workout data in the past 42 days to build the initial model. Any workout that is older than 42 days will not be used in the initial process.  

The Training Load of any workout is not affected by the initial requirements listed above and is available during and after the workout tracking on the watch and the COROS app.

Subsequent Training

Once the requirements are met and you are able to receive initial metrics from EvoLab, please follow the steps below to continue your road running or other types of training.

All Training Types

• Complete any workout with your COROS watch.
• The training load of the workout has to be greater than 0.

General Fitness Metrics

• Recovery Timer
• Base Fitness
• Load Impact
• Fatigue
• 7-Day Total Load with Recommend Zone
• 4-Week Intensity Distribution
• Aerobic Training Effect
• Anaerobic Training Effect

Road Running Training

• Complete Run/Track Run workout with your COROS watch.
• The workout should be over 10 minutes.
• The heart rate readings need to be over 50% of the Heart Rate Reserve added back to the Resting Heart Rate. For instance, a runner needs to maintain a heart rate reading over 115 if heart rate reserve is 130 and resting heart rate is 50.
• There shouldn't be much elevation gain during the run. 
• Each interval should be over 3 minutes long without frequent and steep heart rate and pace changes for interval training. 

Road Running Metrics

• • Marathon Level
  • Running Performance
  • Race Predictor
  • VO2 Max
  • Training Focus
  • Threshold Heart Rate Zones
  • Threshold Pace Zones

Click here for detailed definitions of EvoLab metrics.