EnduroMetrics

ENDUROMETRICS Turn workout data into real-time training decisions. Every workout forces a decision. Hold the effort. Push the pace. Or back off before fatigue takes over. Most athletes rely on feeling. But fatigue does not always feel like fatigue. Sometimes it accumulates quietly. EnduroMetrics turns your metrics into clear decisions. ________________________________________ TECHNICAL OVERVIEW A complete endurance running dashboard. All critical training signals on one screen. • 3 key thresholds: LTHR • LT Pace • FTP (for cross-sport alignment) • 7 color-coded zones for Heart Rate, Pace and Power • 2 low-value transition zones Fully aligned with polarized training models (Dr. Stephen Seiler) • dEF™ (Dynamic Efficiency Factor) for real-time fatigue & efficiency control • RE Running Economy monitoring in real time • 6 metabolic fuel zones: Base • Fat • Balance • Glycolysis • Carb • Over • Fat Burner & Carb Burner shown in real grams • RSS stress score (real-time training load in Fit) Same thresholds. Same colors. One goal: know if your training is actually working. ______ NOT JUST DATA A real-time control system for endurance training. ______ ONE GLANCE TELLS YOU Am I building performance or accumulating fatigue? Heart rate shows effort. Pace shows speed. Power shows output. EnduroMetrics shows cost. ______ THE CONTROLLER EnduroMetrics is a smart training data field that aligns three physiological anchors: LTHR LT Pace FTP Effort. Performance. Cost. All on one screen. All using the same color map. No switching fields. No guessing which metric to trust. Don't know your thresholds? Generate them instantly: https://app.endurometrics.com/about-en/calculator-en ______ TRAIN IN THE RIGHT ZONES 7 color-coded zones for HR, Pace and Power. 5 productive zones 2 avoid zones Transition Low Transition High Intensity regions that feel productive but deliver inferior adaptation for the fatigue cost. Research by Stephen Seiler, Stöggl & Sperlich (2014), and Helgerud et al. shows training time here should be minimized. ________________________________________ THE DECISION ENGINE dEF™ (DYNAMIC EFFICIENCY FACTOR) 5 Color-Coded Zones dEF™ connects mechanical output to cardiac load in real time. Not just where you are but whether staying there is building you or breaking you. dEF™ above 0.95 → efficient adaptation dEF™ drops → same pace, same power, higher cost Adjust now. No other Garmin data field measures this relationship in real time. ______ THE TRIANGULATION PROTOCOL™ Two workout types • Three signals. • Effort workouts (Recovery • Long Run) Effort bar yellow or blue. Heart rate leads. dEF™ above 0.95 confirms efficient aerobic work. • Performance workouts (Tempo • Supra-Threshold • Intervals) Performance bar green, orange or red. Pace or Power leads. dEF™ above 0.90 confirms sustainable output. dEF™ drops → no longer efficient. Adjust or stop. Not sure which workout type you are doing? Learn the workout structures here: https://app.endurometrics.com/about-en One look. You always know what to do. ______ WHAT YOU SEE ON SCREEN Top bar: Effort • Bottom bar: Performance • Pace: Colored Labels 7 zones dEF™ efficiency drift • RE running mechanics • metabolic state across 6 zones • Fat Burner Carb Burner • RSS stress score in Fit One glance. Total control. ______ THE ENDUROMETRICS ECOSYSTEM A complete endurance control system. Train correctly. Measure cost accurately. Recover intelligently. One ecosystem. One logic. One color map. • Website: https://endurometrics.com • EnduroMetrics Guide: https://endurometrics.com/endurometrics-garmin-screen-every-metric-explained/ • Cyclists Smartwatch: https://apps.garmin.com/apps/24de1aca-3648-4d42-875a-1ce64876c963 • Cyclists Edge: https://apps.garmin.com/apps/713e2062-a6e8-4dd3-a9a6-288bacdb8707 • EnduroMetrics HRV: https://apps.garmin.com/apps/4195a7c3-6d71-4711-82d7-514cec6aabd2 • Free EnduroMetrics Formula Workout Generator: https://app.endurometrics.com

ATTENTION • No external sensors required • Works fully with the Garmin watch you already wear Native Power Support Quick Setup Guide – EnduroMetrics Data Field 1. Garmin Pay (Optional) How to add your card: https://www.youtube.com/watch?v=lG47rwDZy1M 2. Download from Garmin Connect IQ Store https://www.youtube.com/watch?v=TXjTYmF91g0 3. Add EnduroMetrics to your Data Screen https://www.youtube.com/watch?v=5Da8bhBBNYY 4. Find Your Individual Thresholds Open Garmin Connect MORE → Performance Stats → Running Lactate Threshold Use: • Heart Rate = LTHR • Pace = LT Pace • Power = FTP Alternatively, calculate manually: https://app.endurometrics.com/about-en/calculator-en 5. Enter Settings in EnduroMetrics Garmin Connect IQ Store → DEVICE → My Data Fields → EnduroMetrics → Settings Enter: • LTHR • FTP • LT Pace • MEP (from lab test or 0.87 × LTHR) Save settings and sync your device. Setup complete. ________________________________________ Version History Version 1.1.6 * Added a 20-second initialization guard at workout start to stabilize sensor data before dEF calculation. * Displayed the active EnduroMetrics version on screen. * Improved dEF calculation stability and accuracy during interval-based workouts. Version 1.1.5 – Performance & Accuracy Update Scientific RSS (Running Stress Score) Calculation • RSS now uses the formula IF² for accurate stress scoring • 1 hour at Threshold = 100 RSS • 1 hour in Zone 2 ≈ 60 RSS • Fully aligned with Garmin training standards New RSS Metrics Clarification...Real-time, TSS -equivalent training stress score, non-linearly weighted to reflect harder efforts, using power (performanceRSS) and heart-rate (effortRSS) analysis • hrRSS has been renamed to effortRSS – Represents cardiovascular stress based on heart rate • wattRSS has been renamed to performanceRSS – Represents mechanical and muscular stress based on power output This separation allows athletes to clearly understand: • How much stress the heart experienced (effortRSS) • How much stress was generated by legs and power output (performanceRSS) • Applicable across all supported activities Improved Accuracy • Macro calculations upgraded to 3-decimal precision to eliminate cumulative errors • Slope detection improved with jump detection during pause and resume events • Adaptive smoothing for faster and more realistic response to terrain changes ________________________________________ Performance Optimization • Reduced memory usage by approximately 15% • Removed redundant array lookups • Introduced inline functions for faster execution ________________________________________ Bug Fixes • Fixed altitude jump artifacts during pause and resume • Improved BLE sensor responsiveness and stability v1.1.3 • Added slope indicator (%) v1.1.1 • Added 4 new color indicators for Running Effectiveness • Fixed dEF update issue after pause/resume • Increased font size for Carb Burner and Fat Burner indicators v1.1.0 • Added new Garmin models v1.0.9 • Added new Garmin models v1.0.7 • Corrected dEF indicators at workout start • Updated FatMax, MEP and CarbMax zone ranges • Minor performance and stability improvements v1.0.6 • Added Dynamic Efficiency Factor (dEF) • New fonts and UI refinements v1.0.5 • Added new devices • Corrected font spacing v1.0.4 • General stability improvements v1.0.3 • Fixed FIT contribution charts v1.0.2 • Optimized performance for old and new Garmin watches • Full support for Forerunner 55 • Reduced memory usage on legacy devices (FR235, Fenix 5, Vivoactive 3) • Improved readability on small screens • Display fixes for compact devices (Venu Sq) • Improved battery efficiency ________________________________________ Full User Manual https://endurometrics.com/wp-content/uploads/2025/11/EnduroMetrics-Endurance-Training-Platform-for-Athletes-Manual-eng.pdf