Cadence Workout

Cadence Workout

The Cadence Workout feature is a useful tool for runners who are looking to improve their technique by optimizing cadence to further maximise performance efforts. Running with optimal cadence, which is individual for every runner, can not only make a runner more efficient and cover more miles with less effort but also minimise the risk of several running-related injuries.

Pre-Run

To set up a Cadence Workout, tap ''Run'' at the bottom of the screen to navigate to Run Hub. Then, select the ''Workouts'' tab available at the top of the screen. From there, scroll down to ‘’Cadence'' to set up a new Cadence Workout or choose an existing one from your library. Cadence Workouts, just like other workouts offered by NURVV, are fully customisable, so it is up to you how you structure your workout.

Cadence Workouts are structured using a number of building blocks called sections. To create your workout, manually keep adding sections to your workout and choose Cadence and Pace ranges you wish to run to at every stage of your workout, as well as the distance for each section. Use the Copy/Delete functionality to edit your workout and to speed up the session set-up process. When you are finished designing your workout, press ''Create workout'' to save and initiate your session.

In-Run

Throughout your Cadence Workout, NURVV Run will display your live Cadence value on the top of the screen, followed by green, grey and red lozenges to inform you if you are currently in your desired cadence range, or whether you should increase/decrease cadence to meet your set target. Total time, as well as pace and distance, will also be displayed on the in-run screen. The app will provide audio tones to indicate whether you are in range / below / above your Cadence target and audio cues to indicate your Pace. Audio cues will also inform when you enter a new section, what your target cadence is for that section as well as provide information on distance covered and total time at each split.

Post-Run

Immediately after you complete your session, the NURVV app will provide you with a unique post Workout Summary and a Workout Score. Your Cadence Workout Score is based on the overall percentage of the run you spent within your target ranges for cadence and pace simultaneously. Based on the level of your workout and how successfully you ran to your set cadence and pace targets; you can win medals for achieving high Workout scores. If that's the case, a pop-up will appear to notify you if and which medal you have been awarded for your workout.

Post-session, the Workout Summary will be available to you to view. This page will showcase your time spent in zone for each section of the run and identify where you met and missed your targets for cadence and overall section pace.

To view other running metrics for your Cadence Workout, such as Step Length, Footstrike or Pronation, navigate back from the Workout Summary to the Run Summary page. Your Run Summary as well as Workout Summary will also always be available via the Run History tab.

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