COACHES CORNER: EvoLab 101

As part of our COROS Coaches initiative, we recently received a question about EvoLab and the best way to get the most out of it as a new COROS user. Let’s take a dive into our analysis so you can benefit from our coaching insight and improve your own training journey! The topic breakdown is followed by our full coaches’ analysis and feedback on the athlete’s question.

If you would like your own training questions answered, send us an email at coach@coros.com and we’ll be happy to share insights!

Get to Know EvoLab

Known as COROS‘ sports science tool, EvoLab contains all of your necessary data to assist you in your training journey. As you start to add in a few runs with your new COROS watch, EvoLab will unlock to give you access to your personalized training zones, race predictor models, and more! (Tips for Unlocking EvoLab)

EvoLab screen

As you train, graphs will unlock and create patterns for you to monitor. While there will be many metrics, we want to highlight the three metrics we deem to be most important to understand first.

  • Training Load: Each workout has a Training Load score associated with it. This number is based solely on time spent at each heart rate zone. This score represents how hard this workout was on your body. The higher the number, the harder you trained.
  • Base Fitness: This number is a rolling 42-day average of your training load. It represents how much stress your body can handle at the moment. For example, if you have a base fitness of 100, it means that the total Training Load you’ve accumulated over all of your workouts from the past 42 days, divided by 42, has an average of 100. The higher the number, the more stress your body can safely sustain, which can be ideal for a race/event.
  • Fatigue: This subjective number is set on an easy-to-interpret scale of 0-100. It represents the amount of fatigue your body may be experiencing based on training load and base fitness. While a high number (>80) may lead to overtraining, a low number (<20) may lead to a decrease in fitness.

Coaching Tip

As you start familiarizing yourself with EvoLab metrics, we suggest spending most of your time with the Training Load Management chart as most of the metrics can be displayed in this chart. Feel free to request a call with us through coach@coros.com, as a quick chat to talk things through can go a long way!

Case-Study

Recently joining the COROS community, this athlete has unlocked EvoLab and kept an eye on the graphs as they progressed through their training journey. However, the amount of information displayed in EvoLab lead to the athlete having questions on how to best interpret their data.

Training-Related Question

As a new COROS user, how can I take full advantage of EvoLab?
Coaches’ Feedback

Although a full explanation on EvoLab Metrics is available, we have summarized key notes for this athlete based on their own personal data.

  • Short-Term Data Monitoring
Short-term data monitoring

The short-term data is what you would want to look at just as often as you train. It includes key metrics such as Training Load and Fatigue. Monitoring those is a great way to ensure you are on the right track. It would also prevent you from over- or under-training.

  • Long-Term Data Monitoring
Long-term data monitoring

Long-term data is what you would want to keep an eye on once in a while to see how well you adapt to training. It includes relevant metrics such as Resting Heart Rate and Lactate Threshold. Monitoring these allows you to keep track of your overall progress as an athlete.

Coaching Tip

Why can’t you find VO2max in there? Although VO2max would be considered a long-term metric, we consider the ones mentioned above to be more relevant as they are more easily influenced by training. If you do not see any change in your VO2max, do not stress over it!
  • Planning Ahead
EvoLab metrics predicted with future workouts

Did you know that you could get predicted EvoLab metrics when adding future workouts? In the Calendar section, Base Fitness and Fatigue can be predicted with added workouts or training plans to help you visualize your upcoming weeks and adjust ahead of time!

If you would like your own training questions answered, head over to our COROS Coaches Blog for steps to submitting your questions!

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