How Runsei works

The methodology behind the coaching — how we grade a session, estimate your zones, read your training load, and adjust for terrain — plus how to use the app. In plain language, grounded in the research it rests on. This is the same reference your AI coach draws on.

What the Execution Score meansThe Execution Score (0–100) grades fidelity to the session's objective — the right training stimulus, not raw speed. Training is s…
How Runsei estimates your training zonesRunsei estimates your zones from your own runs, and is honest about how sure it is — every value carries a source and a confidence…
Training load — Base, Recent, and the ratioTraining load tracks how much you're asking of your body versus what it's prepared for, to keep you building without ramping into …
The Intensity Mix (easy vs quality)The Intensity Mix shows how your training splits between easy and quality minutes over the last 4 weeks. Most weeks should land ar…
Terrain and grade-adjusted paceRunning uphill is slower at the same effort, so Runsei is terrain-aware. When it judges a workout or estimates your fitness pace, …
Race predictionsRunsei predicts your race times from your own recent hard efforts, not a generic formula. It looks at your running from about the …
Morning readinessReadiness is an optional morning signal that reflects how recovered you are. Runsei learns your personal baseline first — a readin…
HRV — what it is, and why the number alone means littleHeart-rate variability is the variation in the time between consecutive heartbeats. It reflects the balance of your autonomic nerv…
Resting heart rate — the slow signal and the daily oneResting heart rate is how few beats your heart needs at rest. It carries two different stories at once, on two different timescale…
Sleep — duration, and the regularity people forgetSleep is where the adaptation you trained for actually happens: growth-hormone release, tissue repair and the consolidation of mot…
Aerobic efficiency — distance per heartbeatThe honest test of aerobic fitness isn't a hard day — it's what an easy day costs you. Aerobic efficiency is how much ground you c…
How adherence is judgedAdherence answers one question about a whole training block: is the plan delivering what it was written to deliver? It's the same …
Connecting Strava (and other sources)Connect Strava under Profile → Data hub → Connect with Strava. Once connected, Runsei imports your runs automatically (new activit…
Connecting SuuntoRunsei is Suunto compatible, and connecting is open to every runner. If you run with a Suunto watch, you can connect your Suunto a…
Sending a session to your watchAny structured session — an interval set, a tempo, a long run with a pace target — can be exported as a .fit workout file. Open th…
Writing your session back to StravaIf you turn on Share back to Strava (Profile → Data hub, under Strava), Runsei adds the planned session's name and your Runsei sta…
How your plan is built and adjustedYour plan is built around your goal — a race, a distance, or just getting fitter — and your real paces and heart rate, not a gener…
Why the numbers are estimatesRunsei's zones, paces, load and scores are computed from your own data, and they're honest estimates — they can be off, and they s…
Adding your plan to your calendarYou can subscribe to your planned sessions from any calendar app (Google, Apple, Outlook). On the web app, under Settings → Calend…
Notifications and how to control themRunsei can nudge you at the useful moments: your session for the day, a gentle note if a planned run didn't happen, a morning chec…
Weather on your runs and planRunsei records the conditions you actually ran in (temperature, wind, humidity) on each run, and shows the forecast for your plann…
Your data, privacy, and exporting itYour data is yours. By default it's stored in the EU, and AI processing runs under GDPR Standard Contractual Clauses and is never …
Connecting your phone’s health data (Apple Health & Health Connect)Besides Strava, Runsei can read directly from your phone's own health store — Apple Health on iPhone and Health Connect on Android…
Best efforts — your fastest recorded stretchesYour best efforts are the fastest continuous stretches inside your recorded runs — your quickest 1 km, 5 km, 10 km and so on. They…
Your normal, over time — is your baseline improving?Recovery answers "how am I *today*, against my normal?". That's a different question from "is my normal itself getting better?", a…
What Runsei notices about your progressRunsei watches for genuine patterns in your own training and points them out when they're real — the kind a good coach notices bef…
Strength, mobility and other non-running sessionsA plan is more than runs, and Runsei counts the rest of it. When your plan has a strength or mobility session and a matching activ…
Moving a session to another dayOpen a planned session's menu and choose Move to another day. Tap the day it should land on (Today and Tomorrow are at the top, th…
Telling Runsei what your life allowsA constraint is something about your life — not your body — that shapes how you can train: frequent travel, shift work, a midweek …
Changing how your coach talks to youIf the coach says too much, too little, or lays it out in a way you don't like, just say so in the chat. *"Keep it shorter"*, *"st…
Adding a session on a day that has noneYour plan doesn't fill every day, and sometimes you want to run on one it left empty. Ask, and your coach can add a session to tha…
Shoe mileageAdd your pairs under Profile → Shoes and Runsei adds up the kilometres on each. Your default pair is stamped on a run when it arri…
Reporting a problem, and My reportsTap the small lifeline mark in the top bar, beside the bell, on any screen. Choose Something is broken or Something could be bette…
Updating the phone appMost fixes arrive by themselves the next time you open the app, with nothing to install. Some changes need a newer build, and on t…
StridesStrides are short, fast-but-relaxed pickups of roughly 10 to 30 seconds tacked onto an easy run. Runsei finds them two ways: from …
Pausing your trainingWhen life gets in the way, pause instead of letting the plan pile up. In the Plan tab choose ⋯ → Pause training…, say what is happ…
Why Runsei asks which session a run wasRunsei links each run to the planned session it was meant to be, and it does that on its own whenever it is clear. When it is not,…
Weekly kilometres chartsThe weekly kilometres chart (on Insights, and in the charts your coach draws) uses one rule everywhere, so the two never disagree.…
No signal: what is saved and sent laterRuns often end where there is no signal. On the phone app, the two things you answer right after a run, the effort check-in (your …