Guides
The numbers, explained properly.
A readiness score or a workload ratio is only worth having if you know what moves it and where it misleads. These say so — including where the research is thinner than the confident version you usually read.
Where to start
The six guides below are one argument told in order, not six separate articles. If you read them front to back you get the whole model TrakRun runs on.
Readiness is the daily question — how much have you got today — and it is built from your overnight recovery signals read against your own baseline. Training load is the same question over weeks: how much you have been asking of yourself, and whether the ramp is one your body can absorb. Those two together are most of what the app is.
Pace zones answer the other half — not how much, but how hard, and what each intensity is actually for. Your Coach is where readiness and load meet: it reads them together each morning and makes one call for the day. The remaining two are plumbing, and matter more than plumbing usually does: Apple Health is why a run you recorded in Strava or Runna still counts, and the Apple Watch guide covers recording from the wrist and the overnight data the readiness score depends on.
All six say where the evidence is thinner than the confident version you usually read. That is deliberate: a number you have been told the limits of is one you can actually use.
Readiness
What a readiness score actually tells you.
What a readiness score is, which signals move it, and how to read one before you train. TrakRun scores your day against your own baseline, not a population.
Read onTraining load
Training load, and the ratio everyone quotes.
Acute vs chronic workload, what the ratio is for, and where it misleads. How to read your training load as a runner without turning one number into a rule.
Read onPace zones
Pace zones that come from your running, not a table.
Six running pace zones — recovery to anaerobic — anchored on your own predicted 5K, not a generic table. What each is for, and how much time belongs in it.
Read onYour Coach
A coach that decides each morning, and shows its working.
How TrakRun's AI running coach decides whether today is push, adapt or recover — the readings it weighs, the session it sets, and where the AI fits.
Read onApple Health
One timeline, whatever you recorded the run in.
How Apple Health carries runs between apps, what TrakRun reads from it, and why runs recorded in Strava, Runna or WHOOP count towards your load and records.
Read onApple Watch
Everything the run needs, on your Apple Watch.
Record a run from the wrist with live pace, heart rate and spoken cues, run a structured interval session without your phone, and have it sync back after.
Read on
Almost ready to run.
TrakRun is coming soon to the App Store — you can’t download it just yet. When it lands it’s free to start: no ads, no pressure, just the coach that knows when to hold you back.