Share

How to track progress with Suunto Movescount

#SuuntoRun, #SuuntoRide, #SuuntoTri, #SuuntoSwim, #TutorialTuesday / 30 novembre 2016

Any goal-oriented athlete understands improvement means you need to track your progress. How is it done? Usually with field and/or lab tests that generate relevant data. Now Suunto Movescount can support and simplify your analyzes with powerful new progress tools.

One key aspect of assessing progress? Being sport specific. A fast runner is not necessarily a fast cyclist. To provide a simple and easy to understand measurement for progress for Suunto users, we provide automatic analysis for 7 different endurance sports.

Movescount’s progress view is not only for “full speed efforts” but also for various intensity levels. For example for an Ironman triathlete it’s most important to be able to see how the base level (aerobic level) has been enhanced, and for a road cyclist aiming to win races in sprints the need is to be able to look at top-end power in short bursts.

GETTING THE DATA – LOTS OF IT

The challenge with progress analyses is that progress is usually quite slow – especially for more elite athletes – so it is really important to be able to evaluate longer periods of time.

For each sport we track the best possible value for key metrics from each move. These values are analyzed from each new move that is tracked with any of the Movescount compatible Suunto products. For example: when a runner runs 22 kilometers with a Spartan or an Ambit, the run is automatically analyzed with fastest 1 km, 1 mile, 2 km, 3 km, 2 miles, 5 km, 10 km, 15 km and 21 km sections.

In this case the runner has done a 22,5 km run with quite high intensity. We have identified the fastest kilometer from this run. This run has the fastest 1 km section at the start, at 3min 05s.

 

From the same run also the fastest 1mile, 3km, 2miles, 5km, 10km, 15km and half marathon sections have been identified. In this case the fastest 3km was 9min 25s with average pace of 3:08.

Each section has been analyzed with altitude change and heart rate (if available). All this is done in Movescount automatically for each run uploaded to Movescount.

The athlete who’s Move was illustrated above, has 598 running Moves in Movescount between the years of 2010-2015. This means there are over 5000 metrics for Movescount to analyze.

ANALYZING YOUR PROGRESS

As the best sections from each running move has been identified, Movescount’s progress trend tool provides the view on how the runs have changed over a long period of time.

In this example user is looking at the 3km times between 2010 and 2016. The best times from each year is drawn as trend graph, where the values are changing from 13:20 to 11:20. Each dot represents a Move with its best 3km section.

To provide real understanding of the progress, one needs to look at the trend with comparable intensities. So if the heart rate measurement has been used during the run, the values can be filtered based on heart rate range.

The example above shows how this athlete has selected the average heart rate range of 125-131, which is his aerobic level.

Based on this graph it is possible to see that the aerobic level in running has progressed in 3km sections from 15:50 to 13:13. This equals the progress in average pace from 5min18s/km to 4min24s/km.

The conclusion? Over his best 3k segment, the athlete is 54s faster with the same effort.

We can do the same analysis for high intensity runs. Let’s take the athlete’s anaerobic heart rate range of 147–154. In the higher intensity efforts his progress is also quite evident. We can see that he progressed from 14:40 to 11:51 for 3 km, which equals a pace change from 4min53s per km to 3min57s per km.

PROGRESS METRICS IN SEVERAL DIFFERENT SPORTS

Of course, we’re not all just runners – we’re bikers and swimmers, or often all three. So the following metrics are automatically identified and analyzed in Movescount:

Running
Fastest time for 1km, 1mile, 2km, 3km, 2miles, 5km, 10km, 15km, 21km (half marathon), 42km (marathon)

Trail Running
Fastest time for vertical 50m, 100m, 200m, 300m, 400m, 500m, 1km, 1.5km, 2km, 5km Fastest time for: 1km, 1mile, 2km, 3km, 2miles, 5km, 10km, 15km, 21km (halfmarathon), 42km (marathon)

Cycling
Highest power for 10s, 30s, 1min, 5min, 10min, 20min, 30min, 1h, 2h,3h
Fastest time for 1 km, 10km, 20km, 30km, 40km, 50km, 90km, 100km, 160km, 100km

MTB
Fastest time for 1km, 10km, 20km, 30km, 40km, 50km, 90km, 100km, 160km, 100km Fastest time for vertical: 50m, 100m, 200m, 300m, 400m, 500m, 1km, 1.5km, 2km, 5km

Triathlon
Fastest time for sprint distance, Olympic distance, half ironman distance and Ironman

Swimming
Fastest time for 500m, 800m, 1000m, 1500m, 1900m, 2500m, 3000m, 3800m, 5000m

Openwater swimming
Fastest time for 500m, 800m, 1000m, 1500m, 1900m, 2500m, 3000m, 3800m, 5000m

How you use this insight to augment your training is up to you – but one thing we’re sure about. Knowledge has always equaled power. Now it’s time to turn knowledge into watts.  

READ MORE

Learn how to analyze a Movescount Move

Learn how to plan your workouts with the Weekly Planner 


Indietro
7 tips to keep a balanced training load
Avanti
The right way to qualify for Kona Ironman