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
The calculator compares speed-to-heart-rate efficiency in equal halves and uses one positive-fade convention. A positive result means efficiency declined. Heat, hills, hydration and sensor quality can affect the number.
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.
Try Aerobic Decoupling Calculator Free
Manual calculators work immediately. Connected analysis requires sign-in and available Strava data.
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