Analysing Your Running

Analysing Your Running Workouts in AlbonApp

When you’ve completed a workout be sure to tick the session as complete to see the workout summary page. You can do this by clicking the tick mark on the workout in your plan or navigating to the workout and then tap the LOG button at the top.

When you open a workout summary in AlbonApp, the first thing you’ll see is your Running Impact Score compared to the target for that session. As long as your score lands within the target range, you’re on track—there’s no need to hit the number exactly. 

What is the Running Impact Score? 

The Running Impact Score reflects the overall training load of your run, based on: 

• Grade-Adjusted Pace (GAP) 

• Duration 

• Gradient 

  
  

It’s a powerful way to quantify effort—without relying on heart rate data—so you can compare different types of runs (flat, hilly, long, short) on equal footing. 

Note: The Running Impact Score is not influenced by heart rate. It’s purely driven by your pace, terrain, and time on feet. 

For additional context, you’ll also see: 

• Speed Score – a reflection of your pace output 

• Cardio Score – a measure of cardiovascular load, driven entirely by your heart rate data 

Fitness Scores - AlbonApp

Understanding Grade-Adjusted Pace (GAP) 

Your Running Impact Score is primarily powered by Grade-Adjusted Pace (GAP).

To explore this in more detail, tap PACE in your workout summary to see how GAP changed throughout your run.

What is GAP? 

GAP estimates what your pace would have been on flat ground by adjusting for gradient. In very simple terms:

• Uphill: GAP will be faster than your real pace, because hills are tough!

• Downhill: GAP will be slower than your real pace, because gravity’s giving you a hand.

The steeper the slope, the greater the difference. GAP does not adjust for trail technicality (e.g. mud, rocks), only the incline or decline.

Productive vs Unproductive Time 

We also highlight how much of your workout was spent in productive zones, based on both pace and heart rate: 

• Productive Time = time in Zone 1 or higher 

• Slow walking or heart rate below Zone 1 is marked as unproductive 

This gives you a quick sense of how much of your session actively contributed to your fitness. 

What to Expect: Heart Rate vs Pace 

Tap on HEART RATE at the top of the workout analysis to see how your heart rate changed throughout your session, displayed across Zones 1 to 5.

For best results, use an external heart rate monitor (like a chest strap). Wrist-based sensors are often inaccurate. 

Now that you can toggle between PACE (your legs) and HEART RATE (your engine), you can compare the two side-by-side and get a fuller picture of how your body responded to the workout. 

In most cases, pace and heart rate zones should align. For example:

• Pace Zone 1 ≈ Heart Rate Zone 1 

But mismatches can occur, and here’s why:

Technical Terrain

GAP doesn’t adjust for trail difficulty. You might be moving slowly (Zone 1, pace) but your heart rate could still be high (Zone 3). On technical trails, trust heart rate or RPE (rate of perceived exertion) over pace.

Altitude & Heat

Running at elevation or in a hot environment increases effort. Your heart rate might be higher than expected for a given pace – again, RPE or HR is more reliable in these conditions.

Post-Illness

After illness, heart rate may remain elevated for a week or two. If you’re recovering well after workouts and feeling fine, this usually resolves on its own – Pace or RPE is more reliable in this case.

Fitness Gains

As you get fitter, your pace may improve even while your heart rate stays low. That’s a great sign! Just be sure to update your Threshold Heart Rate and Threshold Pace in the app to keep your zones accurate.

When Something Looks Off 

If you notice a consistent mismatch between heart rate and pace across all your workouts, such as:

• Pace is always very slow, but heart rate is high

• Pace is very fast, but heart rate stays unusually low

…it’s likely that your threshold settings in the app are outdated.

We sometimes see users running at very fast paces with low heart rates because they’ve underestimated their threshold pace. This impacts not just the pace and heart rate zones shown – but also significantly throws off the Running Impact and Speed Score.

Why Thresholds Matter

By making sure your thresholds are accurate:

• Your training zones reflect ‘reality’

• You can better match the target intensity for your sessions

• Your Running Impact Score and other metrics stay meaningful

If your Running Impact seems strangely off compared to the target for a workout, this is one of the first things to check. 

Final Thoughts 

AlbonApp helps you go beyond just distance and pace. By combining GAP, heart rate, and effort zones, you get a smarter view of your workouts and how they contribute to your progress.

Check your thresholds, compare your planned vs executed intensity, and use the data to make confident training decisions. It's not about chasing perfect numbers—it’s about training in the right zone, at the right time.