We've received many questions about Running Performance, particularly regarding the meaning of the score you see after each workout, especially when it’s lower than expected. To give a clearer understanding and remove any negative feelings associated with performance judgment, we're introducing Efficiency Score in activity summaries, for both running and cycling. This will help provide you with an insightful view of your workouts in a more positive manner.

What is an Efficiency Score?

Efficiency measures how your effort in a workout compares to your overall fitness level. Various factors, both external and internal, can impact your Efficiency Score. A few examples would be fatigue, temperature, and elevation. When reviewing your Efficiency Score, consider these factors to better understand your performance and prepare more effectively for future training sessions.

How To Interpret Your Score

Activity Summary from COROS app.

The score that you can receive will range from 80% to 120% and has 5 different levels.

Why You Would Receive a Low Score

A lower efficiency score such as Fair or Low indicates there were factors impacting your workout causing your effort level to be higher than expected. Here are some things to think about when receiving a lower score:

• What was the weather like? Was it hot and/or humid? It takes time and consistent training in the hotter weather to become acclimated to the heat.
• Was the route challenging with hills or a constant incline?
• Did you get enough sleep? Checking your recovery metrics can provide insights.

A low score does not mean that you are losing fitness or that your goals are at risk. It means that for that particular workout, your body had to work harder than normal. This may mean that you need more time to recover afterward or make adjustments for future workouts.

Will every outdoor run or ride receive an Efficiency Score?

Not every outdoor run or ride will receive an Efficiency Score. All of the following requirements have to be met to evaluate an Efficiency Score:

Running:

1. Complete FLAT road running workouts in Run or Track Run mode.
2. Run for at least 12 minutes to allow for sufficient data to be gathered.
3. For interval training, each interval should be over 3 minutes.
4. Your heart rate during the run should be between 65%-95% of your max heart rate, and it should remain steady throughout the workout (no large and sudden increases or decreases).

Cycling:

1. Track your ride with heart rate data and power meter data in Bike or Indoor Bike mode.
2. Ride for at least 10 minutes to allow for sufficient data to be gathered.
3. For interval training, each interval should be over 3 minutes.
4. Your heart rate during the ride should be between 65%-95% of your max heart rate, and it should remain steady throughout the workout (no large and sudden increases or decreases).

*Watches will not reflect the change in activity summaries until the next firmware update in the coming weeks.

How Can COROS Coaches Help?

COROS Coaches are a team of dedicated and certified coaches that can guide you in your training and understanding your metrics, for free. Send an email at coach@coros.com today and get the discussion going on how to understand your efficiency score!