Question 1

Can I track decoupling on a treadmill or indoor trainer?

Accepted Answer

Yes, and indoor settings often give cleaner data — no wind, no hills, controlled temperature. If you can hold a stable pace or power on an indoor trainer for 60–90 minutes, the decoupling number will be more reliable than a variable outdoor route.

Question 2

How do I move from Below Average to Above Average?

Accepted Answer

Consistent aerobic training over 12–24 weeks, mostly at easy effort (Zone 2), with one or two higher-intensity sessions per week when you're recovered. The key is consistency and genuinely keeping easy days easy — most people train their easy days too hard.

Question 3

How much deep sleep is normal?

Accepted Answer

In young adults, roughly 15-25% of total sleep time is slow-wave sleep, typically 60-90 minutes on a 7-8 hour night. This declines significantly with age — by 60-70, it may be under 10%. Your baseline matters more than any population percentage. Track your own trend.

Question 4

How should I distribute Effort Scores across a week?

Accepted Answer

The polarized model from exercise physiology research: one or two higher-score sessions per week (genuine intensity), four or five lower-score days (easy to moderate volume). Most of your week should be low-score. If most days are clustering in the middle, that's the least efficient training distribution.

Question 5

Does stop time count toward training load calculations?

Accepted Answer

It depends on how training load is calculated. TRIMP and effort score are heart-rate-based — they account for actual cardiovascular activity during the workout, so brief pauses at low heart rate contribute minimally. Duration-based load calculations typically use elapsed time. Heart-rate-based calculations are more accurate for workouts with significant stop time.

Question 6

How much elevation gain significantly changes a run's difficulty?

Accepted Answer

This depends on total distance, but a rough guideline: more than 100 feet of gain per mile starts adding meaningful cardiovascular load; above 200 feet per mile (typical for trail mountain running) is substantially more demanding than flat running at the same pace. A road runner accustomed to 50 feet of gain per mile who does a trail run at 300 feet per mile will feel the difference dramatically regardless of pace.

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Every proposed change includes the reason.

Explainable adaptation.

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