I've had a performance test done or train by heart rate – can I enter my zones?

Short and honest: No, you can't enter individual zones from a lactate or performance test, or your own heart rate ranges, into Trait. The only exception is your maximum heart rate (see below).

How you can still make use of your test results

• Compare the paces from your test with the zones in Trait. If the easy zones are off, shift all paces faster or slower together – see Adjusting paces manually.
• If the fast zones are off, the Assessment Run (Pro) is the right way to go. It determines your threshold directly from your running.
• The most reliable option is still: run your sessions as prescribed and rate the effort honestly. Your paces will then settle in on their own within a few weeks.

Setting your maximum heart rate

You can enter your maximum heart rate yourself, for example if you know it from your test: Settings → Training → Maximum heart rate. Beyond that, no other heart rate ranges or individual zones can be entered.

Heart rate in Trait

Trait prescribes your sessions by paces, not by heart rate ranges. Your heart rate does play a role, though, if your watch provides it: roughly once a month, Trait compares your heart rate at the same pace with the previous month. If it drops, that's an objective sign of improved fitness, and Trait suggests faster paces. Details under How does Trait come up with my paces?

Note: The in-app tracker doesn't record heart rate, not even with a chest strap. Heart rate data only gets into Trait via a connected watch.

We're happy to hear your requests for heart rate-based training or manually adjustable zones.