> ## Knowledge Base Index
> Fetch the complete knowledge base index at: https://support.run-motion.com/sitemap.xml
> Use this file to discover available pages before exploring further.
> Pure-Markdown content can be obtained by appending a '.md' suffix to the content URLs listed in the sitemap (without the trailing slash).

# Understanding and adjusting my training paces

RunMotion Coach uses your race results and some of your training data to estimate your fitness level and give you **personalized training paces**.

These paces can change over time to better reflect your current level.

Here are the answers to the most frequently asked questions.

## My prediction isn't being calculated

To calculate your race predictions and training paces, RunMotion Coach needs **at least 1 reference point**.

This can be:

* a **race finish time under 5 hours**;
* a **validated race-pace workout**;
* a **validated threshold workout**.

However, **easy runs**, **hill sessions** and, more generally, workouts that don't give a precise enough picture of your level at a given pace aren't used in this calculation.

To add a past performance, go to:

**My profile > My Stats > My past race times**

then add a race with its distance and finish time.

With just one reference point, RunMotion Coach can already calculate an estimate. That said, **the more relevant and recent data the app has, the more accurate your prediction will be**.

Having several races or workouts at different intensities helps us better estimate your profile and your endurance.

## My vVO2max has changed — is that normal?

Yes, that can happen.

Pace calculations now take more **data from your training** into account, on top of your race results.

Your estimated vVO2max (your speed at VO2max) can therefore go up or down to better reflect your current level.

This may explain why the value shown today is different from what you used to see in the app.

## My easy pace has changed — is that normal?

Yes. If your easy pace has changed, it's most likely because your **estimated vVO2max** has changed.

In RunMotion Coach, easy pace is set at around **70% of your vVO2max**. So if your vVO2max goes up or down, your easy pace changes too.

**Race paces**, on the other hand, aren't a fixed percentage of your vVO2max. They depend on your endurance level and on how long the effort lasts.

Two runners with the same vVO2max can therefore have different paces for a 10K, half marathon or marathon.

## My paces feel too fast or too slow

You can **adjust your paces** directly in the app.

If your sessions feel slightly too easy or too hard, you can ask RunMotion Coach to increase or decrease your paces.

This keeps the model's logic intact while adapting it to how you feel and to your experience.

## I want to set my vVO2max to a specific value, e.g. 16 km/h

You can manually add a performance that matches your vVO2max.

Go to:

**My profile > My Stats > My past race times**

then, at the very bottom, select **Add a race**.

Add a performance:

* dated **today**;
* lasting **6 minutes**;
* with a distance that matches your vVO2max.

For example:

* **1,400 m in 6 min = 14 km/h**
* **1,550 m in 6 min = 15.5 km/h**
* **1,600 m in 6 min = 16 km/h**

This performance will then be used to calculate your paces.

It will **bring your estimated vVO2max very close to the value you entered**, without necessarily matching it exactly.

For example, if you add a performance equivalent to **16 km/h**, RunMotion Coach may show a vVO2max of **15.8 km/h**, as it also takes your other races and workouts into account.

This is completely expected: the model combines several data points to give a consistent estimate of your overall level.

## My prediction is different from Garmin, Strava or COROS — which one should I trust?

It's normal to get different predictions depending on the platform: **each service uses its own model and its own data**.

When comparing predictions with runners' actual race results, we found that:

* **Garmin tends to be optimistic** and predicts faster times;
* **Strava tends to be more conservative**;
* **COROS and RunMotion Coach generally give estimates closer to actual race results**.

Keep in mind, though, that a prediction is still an estimate: fatigue, weather, course, preparation, nutrition and race strategy can all have a big impact on your performance on race day.

### Why is the RunMotion model different?

RunMotion Coach doesn't just extrapolate your level from a single activity.

Our model uses several data points from your **races under 5 hours** and your **validated race-pace or threshold workouts** to estimate your ability across different distances and set your training paces.

Easy runs and hill sessions aren't used for this estimate, as they aren't precise enough reference points to measure your level at a given pace.

The methodology behind our prediction models has also been the subject of **published scientific research**, unlike most of the proprietary models used by other platforms.

So the goal isn't just to give you a potential finish time, but above all to give you **consistent paces so you can keep improving through your training**.

## Key takeaways

Your paces aren't set in stone: they evolve with your performances and your training.

To get the most relevant estimates:

* add your recent races under 5 hours;
* validate your race-pace and threshold workouts when they're eligible;
* adjust your paces slightly if they don't match how you feel;
* add several recent data points that reflect your current level whenever possible.

**A single data point is enough to get an estimate, but the more relevant information RunMotion Coach has, the more accurate your predictions and paces can be.**