You can easily access widgets from the main watch face by scrolling up and down. Press the CONFIRM button on certain widget pages for additional information.
NOTE: you can’t open the main menu from widget pages. Return to the main watch face first.
This widget displays the following info after you have fulfilled the initial requirements to receive EvoLab metrics. Click here if you don't receive EvoLab metrics after training for a while.
Base Fitness, Load Impact & Fatigue
Base fitness measures the ability to take on exertion from long-term training. It is calculated based on your training load in the past 6 weeks which is essentially your fitness level with an exponentially weighted model. A higher value means your body is capable of training longer and more frequently in higher intensity. Base fitness will gradually decline if you stop training for a while.
Load impact measures the amount of impact brought to your body from short-term training. It is calculated based on the training load in the last 7 days with an exponentially weighted model. A higher value means a higher impact is introduced to your body and will limit your performance from tiredness. Load impact goes down if you take more rests and up if you train more.
Fatigue is the difference between Base Fitness and Load Impact in a carefully designed 0 – 100 scale system with 5 different zones. It reflects the amount of fatigue your body is suffering from the recent training while considering your ability to sustain the impact. A low value means that your body is ready to take on more intensity while a high value indicates overtraining.
Many people may think load impact is your fatigue. Here's an example to explain the difference. While the load impact of a 100k training week may be similar for you and Eliud Kipchoge, the amount of fatigue left in your body can be entirely different because Eliud’s base fitness may be way above yours. To achieve the best race result or your best day in the mountains, you want the base fitness to be as high as possible, and fatigue to be low but not too low as this can lead to a decline in base fitness.
Fatigue is a powerful and objective tool to help provide accurate feedback to avoid injuries and adjust your training plan to reach the expected training outcome. To give the best recommendation, COROS has set 5 different fatigue zones for you. You will want to be in the Optimized zone (40-60) for maximized training efficiency, and in the Performance zone (20-40) for race days. The concept of tapering is to take your body from the optimized zone to the performance zone.
- Minimal (0-19): Your current training load is light and may reduce your fitness in the long term.
- Performance (20-39): Your current training load has been reduced to allow for optimal performance in races.
- Optimized (40-59): Your current training load is ideal for maintaining or improving your fitness.
- High (60-79): Your current training may be unproductive due to the high recent load.
- Excessive (80-100): Your current training load is excessive and increases the risk of injury.
Training Load
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Training load measures the impact brought to your body from the training. Each workout tracked using a COROS device receives a training load score based on training impulse (TRIMP), a well-established method of quantifying training load using heart rate and workout time.
Training load can be added to data pages on your COROS watch to be viewed in real-time to gauge the intensity and duration of your training. Longer and more intense training yields a higher training load score. Compare your training load in your COROS watch or via the COROS app to see how today’s training compares to similar activities in the past.
7-Day Total Load measures the total training load in the last 7 days. COROS evaluates if your recent training load is reasonable and recommends a zone that is least likely to get you injured while maximizing the training outcome based on your marathon level and training history. If your 7-Day Total Load is higher than the recommended zone, you may consider reducing your training intensity to allow your body to recover more.
*This watch face isn't supported on PACE due to hardware limitations.
4-Week Intensity Distribution
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Each training phase may focus on a different intensity. It is usually recommended to start off with low intensity early in the season and gradually increase the portion of medium to hard training. 4-Week Intensity Distribution breaks down your past 4 weeks’ training based on threshold zones to help you understand if it aligns with your plan. If your goal is to train hard but the 4-week intensity distribution shows that most of the training is easy, it's time to adjust your training focus and increase the intensity to spend more time in higher threshold pace zones.
There are 3 different intensity levels to categorize your road running. Threshold heart rate zones are used for all other workout types.
- Easy: Threshold pace zone 1 or below.
- Medium: Threshold pace zone 2 and 3.
- Hard: Threshold pace zone 4 or above.
*This watch face isn't supported on PACE due to hardware limitations.