How it works Workout analysis
Workout analysis
After every workout, Stamio shows what it did for you, finds your reps automatically, colors your route and tracks your running form. You can also log how it felt and test a change.
What Stamio uses
- Your heart rate, pace and track, second by second.
- Your watch's running form metrics: cadence, stride length, vertical oscillation, ground contact time, power.
- What you log after the workout: perceived effort and how it felt.
How it's calculated
Training effect
Aerobic effect (0 to 5) comes from the oxygen debt the workout left, based on your heart rate relative to your reserve. Anaerobic effect comes from short, very intense efforts. Together they give the primary benefit: Recovery, Base endurance, Tempo, Threshold, VO2 max or Anaerobic, with a sentence on what it builds.
Steps
A plan workout shows its steps, each judged against its range. Any other run shows the reps Stamio finds on its own, no lap button needed. A continuous run has no steps: the mile splits table takes their place.
The colored map
Your route is colored in five levels around your median pace for the workout, or by heart rate zone. Pauses show as dotted lines.
Best efforts and PRs
Your fastest 1 km, 1 mile, 5K, 10K, half marathon and marathon, from anywhere in your run. Your PR at each distance gets a medal.
Trials
Changing something (stride, shoes…)? Start a 4-week trial: Stamio compares your easy runs before and after on speed per heartbeat, heart rate drift, cadence, oscillation and ground contact. The verdict sticks to the measurements.
When it's ready
- As soon as the workout is saved to the Health app, by Stamio or the Workout app.
- The track only loads when you open the details, to keep the app fast.
- A trial builds up over the easy runs that follow.
What can throw it off
- Bad heart rate data: the effect and load will be off too. You can exclude the run, which keeps a load estimated from your pace.
- Jumpy GPS: it can show up in the map and your best efforts.
- Running form is only measured while running, on watches that support it.
What you can do
- Log your perceived effort (saved to the Health app) and how it felt: legs, stride, pain, shoes, weather, fueling.
- Share an image of your run, with its map and stats.
- Export the workout as GPX or FIT.
- Find all your notes in Activities › Notes.
How it was checked
Training effect was calibrated, then checked on 89 runs against a high-end GPS watch worn at the same time: ±0.12 with a chest strap, ±0.17 from the wrist.
Just one runner so far: me. The beta will tell the rest.
Questions
Does a pain note change my plan?
No. It stays in your log. If the pain lingers or comes back, see a doctor or a physical therapist; you can lighten your week yourself with "Adjust my week".
How did it find my intervals without me hitting lap?
Stamio spots clear changes in pace. The rule was checked to make sure it doesn't invent reps on easy runs, long runs and races.
What about workouts that aren't runs?
Every workout gets its effect and load, based on your heart rate. Map, steps and running form are kept for activities where they make sense.
Further reading
- Moore I. S. (2016), "Is there an economical running technique? A review of modifiable biomechanical factors affecting running economy", Sports Medicine, 46(6), 793-807.
- Børsheim E., Bahr R. (2003), "Effect of exercise intensity, duration and mode on post-exercise oxygen consumption", Sports Medicine, 33(14), 1037-1060.
Estimates for training. A trial's verdict describes measurements, not whether one technique beats another.