RACE & WORKOUT SIMULATION LAB

Running What-If Workout Simulator

Instantly simulate physiological responses when tweaking pace, elevation gain, environmental temperature, or previous night's sleep. Mitigate cardiac drift risks and optimize training safety.

Biometrics & Running Stress Metrics Explained

Running Stress Score (rTSS):

Measures workout physiological stress based on duration and intensity (Pace / HR). 100 rTSS corresponds to 1 hour of maximal threshold running effort.

Heat Index:

The 'feels-like' temperature combining ambient air temperature and relative humidity. High humidity inhibits evaporative cooling, elevating core body temperature and cardiac load.

Cardiac Drift:

The upward creep in heart rate over time despite maintaining a constant pace, driven by fluid loss, thermal stress, and muscle fatigue.

Estimated Recovery Time:

Estimated hours required for complete neuromuscular and systemic recovery based on training stress (TSS), age, and prior sleep quality.

1. Biometrics & Baseline Fitness

Age:

yrs

Weight:

Fitness Level:

Target Distance:

Baseline Target Pace:

:/km

Resting HR (RHR):

bpm

Easy HR (Zone 2):

bpm

Max HR:

bpm

2. Multi-Variable What-If Modifiers

Pace Adjustment:0 sec/km

Elevation Gain:0 m

Ambient Temperature:22 °C

Air Humidity:60 %

Prior Night Sleep:7.5 hrs

Wind Speed (Head / Tail):0 km/h

🏋️ Weight Loss vs Current:0 kg

Every 1kg loss → ~2 sec/km faster (Daniels formula)

👟 Lighter Shoes:0 g

Every 100g lighter → saves ~1% energy (Worobets 2014)

Terrain Surface:

Nutrition & Hydration:

Shoe Category:

3. Simulated Run Prediction & Biometrics

●STATUS: OPTIMAL / WITHIN TARGET ZONE

BASELINE WORKOUT PLAN

Target Pace:6:30 /km

Duration:1h 05m

Expected HR:145 bpm

Stress Load (rTSS):~55 TSS

Recovery Time:~24 hrs

SIMULATED WHAT-IF SCENARIO

Adjusted Pace (GAP):6:30 /km

Simulated Duration:1h 05m

Projected HR:145 bpm

Stress Load (rTSS):~55 TSS

Adjusted Recovery:~24 hrs

Estimated Sweat Loss

0.7 Liters

Energy Expenditure

650 kCal

Heat Index

24 °C

Running Stress Load (rTSS Bar):Moderate

Biomechanical Analysis & Compensatory Advice:

Workout is within optimal physiological zone; body ready to adapt.

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