Most athletes look at their watch after a session and check the basics — distance, pace, maybe average heart rate. But modern training platforms give us far more information than that, and when you know how to interpret the numbers, you unlock powerful insights that make your training smarter, more efficient, and better aligned with your goals.
In this week’s coaching call, I took athletes through a deep dive into the key training metrics that matter most — including TSS (training Stress Score)/ES (Effort Score), IF (Intensity Factor), Normalized Power, training load, HR, RPE, cadence, power, and GAP.
Below is a summary of the main lessons from the session, plus the full video if you want to watch the entire discussion.
Why Training Metrics Matter
Training metrics exist for one reason: to help you understand the true cost of each session. Two runs might both be 10km, but one could be far more demanding than the other depending on intensity, terrain, fatigue, or pacing.
Metrics help you:
- Train smarter, not just harder
- Avoid overtraining and reduce injury risk
- Understand your fatigue and readiness
- Track long-term progress in a meaningful way
- Learn where your training is helping — and where it’s hindering
When interpreted correctly, metrics give you clarity and confidence in your training plan.
The Big Three: ES, IF & NP
TSS (Training Stress Score) / ES (Effort Score)
It combines duration and intensity to show how stressful the session actually was.
Great for monitoring weekly load and identifying spikes that could increase injury risk.
IF (Intensity Factor)
How hard you worked relative to your threshold.
This helps you understand whether the session hit the intended training zone.
NP (Normalized Power)
A smarter version of average power for rides and runs using power meters.
NP accounts for surges, hills, and intervals to reveal the “true effort.”
Together, these three metrics show how hard the workout really was — not just how it felt.
Fatigue vs Fitness: Load Metrics Explained
Training load tells us how your body is coping with training over time.
- Short-Term Load (approx. 7 days): reflects your fatigue
- Long-Term Load (28–42 days): reflects your fitness
- Ramp Rate: shows how quickly training load is rising
The key is to increase long-term load gradually while managing short-term spikes. This is how you build fitness safely.
Running Metrics That Matter
Cadence
Helpful for controlling intensity on easy days and improving efficiency. A higher, more consistent cadence reduces injury risk for many athletes.
Running Power
Gives a precise reading of effort independent of pace.
Great for hilly parkruns, windy conditions, or inconsistent terrain.
GAP (Grade Adjusted Pace)
Shows what your uphill or downhill pace would have been on flat terrain.
Useful for analysing pacing strategy.
HR & RPE: The Human Metrics
While data is extremely useful, your body is still the most important metric in training.
Heart Rate
Shows your physiological response.
Trends over time (especially HR drift during steady efforts) reveal your fitness or fatigue.
RPE (Rating of Perceived Exertion)
Validates the numbers.
Your perceived effort is essential — especially in heat, stress, dehydration, or fatigue.
Metrics guide you… but your body decides.
How to Interpret a Hard Week
In the coaching call, we looked at what a “hard week” really means.
A hard week isn’t just high mileage — it’s a combination of:
- Elevated ES
- High IF sessions clustered too closely
- HR creeping up on easy runs
- Fatigue showing in cadence, pace, or RPE
- Rapid increases in weekly load
Learning to recognise these signs early helps you adjust before you tip into overtraining.
Watch the Full Coaching Call
If you’d like to see the full breakdown and all examples discussed in the session, here’s the complete video:
🎥 https://youtu.be/qVr9z-f9RGo
Want Personalised Help Interpreting Your Training Metrics?
If you feel overwhelmed by the numbers, unsure what they mean, or want help optimising your training for parkrun, triathlon, or long-distance racing, you can book an individual coaching call with me.
I’ll analyse your training data, show you what matters most for your goals, and give you clear next steps to improve your performance.
➡️ Book your 1-on-1 coaching session today.
Enhance Your Training with VRRR
If you want to stay consistent, motivated, and engaged — especially during treadmill sessions — check out www.vrrr.co.
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Perfect for:
- winter training
- treadmill boredom
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Give your indoor running purpose and variety — your future self will thank you.