Documentation
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 → Connections → Connect with Strava. Once connected, Runsei imports your runs automatically (new acti…
- 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 write-back (Profile → Connections), Runsei adds the planned session's name and your Runsei stats — including the Ex…
- 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). Under Profile → Calendar, Runsei gives …
- 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…