Features
- Calculate Pa:HR decoupling percentage
- Analyze pace vs heart rate drift over time
- Import long runs from Strava automatically
- Get your Aerobic Efficiency Score
- Track aerobic development over months
How It Works
Aerobic decoupling measures how well your heart rate stays stable relative to pace during a long run. We compare the first and second halves of your run: (HR2/Pace2) vs (HR1/Pace1). Under 5% decoupling indicates excellent aerobic fitness; over 10% suggests more base training is needed.
Benefits
- Objectively measure aerobic fitness progress
- Know when you're ready for harder training
- Identify if you're running easy runs too hard
- Monitor recovery and fatigue
Frequently Asked Questions
What is good aerobic decoupling?
Under 5% is excellent and indicates strong aerobic fitness. 5-10% is moderate, over 10% suggests more aerobic base work.
Which runs should I analyze?
Use steady-state runs of 60+ minutes at easy pace. Hilly runs or runs with surges won't give accurate readings.
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