Cyber Runner
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About this skill
Problem
Runners often accumulate large training logs across watches, apps, and Intervals.icu, but raw records rarely answer questions such as whether weekly load is appropriate, whether interval efforts are stable, or what race pace to target. This skill turns running review from intuition into calculable analysis.
How It Works
It syncs historical workouts and planned sessions from Intervals.icu, then parses pace, heart-rate, distance, and workout type, identifying segments such as EASY, TEMPO, INTERVAL, and VO2MAX. Key outputs include:
- Training review: summarizes weekly or monthly intensity, pace distribution, and heart-rate recovery.
- Ability estimation: uses the CS-D' critical-speed model to project 5K, 10K, half-marathon, and full-marathon times.
- Pacing guidance: generates a Z1 to Z5 pace system and suggests interval targets, recovery time, and training load.
Limits
Accuracy depends on GPS and heart-rate device quality. For first use, provide at least three race performances over different distances to stabilize the CS estimate. CS-D' is an estimation model, not a substitute for test runs or coaching judgment, and it is best suited for runners with experience, clear goals, and a data-driven review habit.
Use Cases
- Review weekly logs, identify TEMPO and INTERVAL blocks, and assess interval pace stability.
- Estimate half-marathon target pace and split strategy from 5K, 10K, and long-run history.
- Sync planned sessions to Intervals.icu and check Z1-Z5 pace and heart-rate guidance.
- Before a race, assess training load and generate recovery, interval, and split-pace advice.
Best For
- Weekly runners above 40 km who want to review intensity distribution and recovery.
- Race-prep runners targeting 5K, 10K, or half marathons who need projected pace and splits.
- Garmin, Apple Watch, or Polar users who analyze heart-rate zones and training load.
- Data-oriented runners with weekly Intervals.icu logs who need calendars and interval targets.
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