What is the Assessment Run and what does it do?

The Assessment Run is a Pro feature that lets Trait estimate your threshold and use it to calibrate your higher zones (Hard, VO2max, Sprint).

How it works

• 20 minutes at a hard pace.
• Not flat out – more like 90–95% of what you could sustain for that duration. You should be able to hold the pace evenly for the full 20 minutes without falling apart at the end.

What it calibrates – and what it doesn't

• ✅ The fast zones 3–5: intervals, tempo runs, threshold runs.
• ❌ Not the easy zones 1–2. That's what your Feelgood Pace is for.

So if your easy runs feel wrong, a new Assessment Run won't help – adjust your Feelgood Pace instead. If your fast sessions feel wrong, a new Assessment Run is exactly the right move. Find out more under My paces don't match me.

If the result doesn't match your other details

Trait checks the result against the rest of your information. If things don't add up – for example a Feelgood Pace of 7:30/km but 20 minutes at 4:30/km – Trait will let you know. Cases like this are tricky to judge; often the Feelgood Pace has been set too cautiously. In that case, first check whether your Feelgood Pace really is your relaxed, comfortable pace.

Can I delete or reset the Assessment Run?

No, an Assessment Run can't be deleted or reset. If you're not happy with the result, you have two options:

• Do a new Assessment Run – the new result recalibrates your fast zones.
• Adjust your paces manually: Stats → Feelgood Pace → pencil icon (or Settings → Training Settings). There you can choose faster or slower paces; all zones shift together, because they're linked.

If your account is quite old and your zones look clearly off (e.g. extremely wide ranges or a VO2max pace you could never actually run), it usually helps to set up a completely new plan and do a fresh Assessment Run.