Answers to Frequently Asked Questions

Learn the basics of PWR Lab, the science behind it, and how to get started

Frequently Asked Questions

We hope this FAQ will answer your questions about PWR Lab. If you have additional questions contact us at

What is PWR Lab

PWR Lab is a platform that converts your raw sports data into amazing, actionable information – delivered through software – to help you pursue athletic goals with less chance of injury. Learn more about our team on the About Us page.

This FAQ primarily answers questions for individual athletes interested in PWR Lab. For additional information about other services we offer, please visit our pages specific to coaches & teams and innovative organizations.

PWR Lab is not an automated coach, but a tool and source of information to inform your daily training decisions as an athlete or coach. Use PWR Lab along with good judgment and awareness of your body during training.

Basics & Essentials of PWR Lab

PWR, pronounced 'power', is an acronym for Preparedness, Wellness, Resiliency - the three pillars that we believe health and performance are built upon.

PWR Lab is for any level: casual and recreational, competitive and elite. Though built upon concepts that are not specific to a particular sport, we currently specialize in running, and offer functionality suited for mid/distance runners of all kinds.

PWR Lab is an effective tool for monitoring injury risk, regardless of skill level. The basics are intuitive and easy to use for everyone, with increasingly sophisticated features for athletes and coaches who are interested in diving deeper into the data.

$15.99/month for unlimited access to all features, including the forecasting abilities of the Workout Builder. For about 50¢ per day you can understand your training and the associated risk of injury. The time, energy, and money saved by avoiding even one injury-based setback will make it completely worthwhile – try it for free and see for yourself (no credit card or commitment required).

PWR Lab classifies injury risk with a traffic light color coding system (green, yellow, red) to help you clearly understand your injury risk profile. Colors displayed are specific to your unique dataset.

We monitor specific risk factors, such as Workload and Stride Characteristics, and interpret data using strong, evidence-based research. We take advantage of well-documented concepts even before they become mainstream, making it possible for you to benefit from the latest research.

View PWR Lab's Device Compatibility Guide to learn about the devices we are compatible with.

GPS devices data allows us to create a unique baseline for each runner. We are able to capture training load and the timing of that loading, as well as more granular information, such as the stride characteristics (e.g., cadence and ground contact time).

GPS data provides information about location, distance, speed, and pace, while other sensors in the watch (collecting data on a second-by-second basis) provide information about positioning and movement. We are able to identify factors associated with greater injury risk, such as overtraining or poor stride mechanics, and visualize that for you.

PWR Lab's mobile application is available on Apple (iOS) devices via the App Store, and Android devices via Google Play.

Download our mobile app today to keep PWR Lab in your pocket. Note that you can still use PWR Lab on a larger screen (such as a computer) for additional functionality on some features. You can sign up for a free trial through the mobile app, but activating a paid subscription will require logging in through a browser rather than the mobile app.

Key Terms & Concepts for Getting Started

In general, the term 'load' broadly encapsulates all the stresses that an athlete is experiencing at a given time. PWR Lab considers the term 'training load' to be synonymous with 'workload', both referring stresses resulting from training efforts, taking into account the volume, intensity, and frequency of training.

Load management is the tracking and intentional adjusting of workload, aimed at maximizing the effectiveness of training with minimal injury risk. Good load management will help an athlete to achieve consistency and the performance benefits that come as a result. PWR Lab can be considered a load management tool.

Technically defined, power is the rate of doing work. Power output is a useful training metric because it is reflective of intensity, regardless of context such as terrain.

More familiar metrics are easily skewed by context. For example: the amount of effort required to hold 6:00/mile pace on a track may result in 7:00/mile pace on hilly trail. The large discrepancy in pace does not reflect that the effort in both cases was equal. Consistent effort across both runs would yield a similar average power output (e.g., 275 watts), despite the 1:00/mile difference in pace.

Power is widely used in cycling, but has historically been inaccessible to runners outside of the lab. Being able to train with power is useful to runners for a number of reasons. Power

  1. enables an objective measure of effort/intensity
  2. allows more optimal racing and training strategies (regardless of terrain)
  3. can be used to gauge preparedness for performance at particular distances, durations, and courses
  4. gives coaches the ability to compare preparedness and progress across athletes (when normalizing power by bodyweight)

PWR Lab gives you access to power metrics that help you compare efforts which are not obviously comparable, and optimize training by targeting a more precise stimulus.

Absolutely – workload is not limited to high intensity exercise. We separate running from walking in the data, and account for each in the appropriate way. (PWR Lab uses second-by-second power output to classify the intensity of your movement, and properly account for the effect it has on your workload.)

PWR Lab is the perfect tool for CALIBRATING your feel. We encourage you to start your watch and complete your session without ever looking at it, if that’s your preference. The watch will passively collect data that we use to generate powerful insights.

Review the data afterwards, make note of how you felt during the session, and slowly calibrate how your "feel" translates to the data. This will help you to sharpen your instincts without becoming a slave to your watch, while also giving you a chance to check for red flags that may pop up in your training.

PWR Lab is a daily tool. It takes less than a minute to get a snapshot of injury risk based on workload, and that information can easily be accounted for when planning your next workout.

Other features can be used regularly (daily, weekly) to optimize training even further. Using the Daily Diary as a training journal attaches additional context to your training sessions, which PWR Lab will account for and preserve for you to look back on. The training planner can be used to develop workouts daily, or less regularly when building out full training blocks. Either way, the forecasted details of your planned workouts will continue to update as PWR Lab collects more real data. The expected results of a planned session will change as your performance and abilities change in real life - we capture that, and give you the ability to adjust on the fly.

There are two aspects of performance that PWR Lab is equipped to help athletes with.

  1. Performance through a foundation of health

    Performance and health are intimately connected. Prioritizing health increases your availability as an athlete; your ability to show up, train, and get better without injury-driven setbacks. This consistency alone will produce performance benefits that are otherwise stifled by injury.

  2. Performance through performance-specific metrics

    Optimizing workload and achieving consistency is essential as the foundation of performance. Once workload is dialed in and you are training consistently, our more advanced analyses (power curve, stride mechanics) can be used to fine-tune aspects of performance that will help you develop an edge for the next race.

Get Started Today

PWR Lab decodes your masses of second-by-second training data and visualizes the insights that matter most. Athletes in motion use PWR Lab to track workload, monitor risk factors, learn about stride characteristics, and forecast future races & workouts.

Sign up for a free trial today and experience firsthand how easy it is to predict risk, prevent injury, and perform optimally.