AI-generated imageTHE SCIENCE BEHIND IT
Proven principles. Plain language.
JNMR builds on established training science and tells you what each number means. When it can't know yet, it says so.
Free during the beta.
Honest by design.
Shows its sources.
Every number tells you where it came from.
Says “not enough data yet”.
No guessing to fill a chart.
Builds sensibly.
Progress in measured steps, never all at once.
Phases, not a template.
Base, build, peak and taper, with a lighter week every three to four weeks.
More detail
Weekly volume and the long run grow by at most 10% over your last normal week, never measured from a lighter week. In a lighter week the long run drops to about 60%. Runners over 40 get two build weeks before each lighter week.
How much you've trained lately, against what you're used to.
Your training load in one plain sentence, with the numbers behind it when you want them.
More detail
TRIMP weighs each run's minutes by heart-rate zone. The acute-to-chronic ratio (ACWR) compares your last 7 days with your 28-day baseline; it describes a change in load, nothing more. Fitness, fatigue and form (CTL, ATL, TSB) track the longer trend.
These need 42 days of heart-rate-recorded runs; until then you see “not enough data yet”. Without a watch, minutes × effort stands in, labelled as an estimate. The load-balance card is not a readiness score.
A little more than you're used to.
- Last 7 days
- 3 h 10 min
- Your usual week
- 2 h 50 min
One number for your running form.
The Running Performance Index, from a race or time trial your watch recorded.
More detail
Based on the Daniels–Gilbert method. It uses a race or time trial between 5K and half marathon in the last 12 weeks, on road or track, recorded by your watch; check-ins don't count. Until there is one, it says “not enough data yet”. Use it to compare your own form over time; it's not a lab value.
Running Performance Index
47.3
From your 10K race, 32 days ago
Recorded by your watch
An estimate with its working shown.
The Riegel formula, from your recorded efforts, with the inputs on screen.
More detail
Only races and time trials recorded by a watch count. For 5K, 10K and the half you get one estimated time, with a note that it rests on one effort. Only the marathon is shown as a range (Riegel exponent 1.06–1.10), from a recorded run of at least 21.1 km in the last 12 weeks. Never a guarantee.
Your zones, your pace, your stride.
Heart-rate zones from your own heart rate, and form from your watch data.
More detail
Five heart-rate zones from your max and resting heart rate, set in your profile; without them there are no zones. On long, steady, flat easy runs of 60+ minutes, JNMR compares pace and heart rate across the run (decoupling). Cadence and stride come from runs where your watch recorded them.
Easy run · Zone 2
- Z1113–127
- Z2127–141
- Z3141–155
- Z4155–169
- Z5169–190
Recorded by your watch, or entered by you.
Each value carries its label, and estimates say they're estimates.
More detail
What the labels mean: “Recorded by your watch” on synced runs, “Your check-in” on values you typed in, and “Estimate” on anything calculated from incomplete data, such as effort × minutes or grade-adjusted pace.
- Pace
- 5:12 /km
- Recorded by your watch
- Effort
- 6 / 10
- Entered by you
- Training load
- 312
- Estimate
FOR EVERY RUNNER
The numbers that matter on your path.
Couch to RunMinutes and consistency, not pace.
In your first weeks, minutes and regularity are the useful numbers. Training-load charts need 42 days of runs with heart rate; until then you see effort × minutes, marked as an estimate.
5K to MarathonYour finish-time estimate and pacing plan.
Both come from races or time trials your watch recorded, with the inputs shown. From 5K to the half you get one time with the one-effort note. A range appears only for the marathon.
Get fasterRunning Performance Index and splits.
A race or time trial between 5K and half marathon in the last 12 weeks updates the index; splits show how evenly you ran it.
Trail & UltraTime on feet, climbing, grade-adjusted pace (estimated).
On hills, pace says little; time on feet and climbing say more. The grade-adjusted pace is marked as an estimate and appears only for runs with recorded elevation.
HYROX & CrossFitTotal load, strength included.
Strength sessions count toward your training load, so the running fits around them. They never count as running kilometres or toward records.
Build a baseWeekly minutes and the share of easy running.
Weekly minutes and the share of easy running. With heart rate, easy runs that drift above your zone show up, and the plan can propose an easier week.
Return to runningMinutes back and how each run felt.
Minutes back and how each run felt. While you build back, your effort rating after each run matters more than pace.
Numbers you can trust. A coach that explains them.
Your plan is five minutes away.