The Efficiency Factor in Running

BY Joe Friel

Efficiency is a key factor for improving your running. Monitor your Efficiency Factor in TrainingPeaks to ensure you are become a more efficient, and faster runner. 

High performance runners are typically very efficient. One can observe this just by watching them run: there is no apparent wasted energy. They look very graceful. Their efficiency can actually be determined in a physiology lab by measuring how much oxygen they use to produce a given submaximal running speed. Oxygen consumption is a good indicator of how much stored energy, in the form of fat and carbohydrate, was used to produce that run speed. As oxygen consumption rises, more energy is being burned. A middle-of-the-pack, age group runner will typically require much more energy to produce the same speed. So the age grouper is less efficient—and that could also be demonstrated in the lab.

Efficiency is therefore a very good way of gauging how fit a runner is, especially aerobic fitness. The problem is that measuring efficiency in a lab is not only inconvenient, it’s also expensive. Well, there happens to be another way of measuring efficiency that doesn’t require a lab and can be done with common, everyday training technology. In TrainingPeaks it’s called the Efficiency Factor (EF). By measuring your EF for submaximal, aerobic runs you can gauge your fitness on a daily basis and compare trends over time. If your EF is improving then you are becoming more efficient and therefore more aerobically fit. TrainingPeaks automatically does this analysis for you after a run is posted.

All it takes is a speed-and-distance device and a heart rate monitor. The GPS device tells you how fast you were running—your performance. And, of course, the monitor reports what your average heart rate was for the run. While heart rate doesn’t tell us anything about performance, it is a good indicator of effort. Effort is just another way of saying the cost of the run. Knowing both performance and cost we essentially know your efficiency for a run. So with these two devices, and with TrainingPeaks as a post-workout analysis tool, you have your own “lab.”

So how is it that heart rate is an indicator of cost? We know that as the speed of your run increases, more energy is required and your heart rate rises accordingly to supply oxygen to the working muscles in order to produce the energy. The energy you burn and heart rate during a run therefore follow the same trend. When the energy required to run increases, heart rate also increases. As you become more efficient (we call this “fitness”) the energy cost of running decreases along with a decreased heart rate.

TrainingPeaks calculates EF by dividing your speed of running by the heart rate required to produce that speed. If the run was done on a flat course or a track this is a pretty simple process. But if there were hills, the changes in speed must be taken into consideration. That brings us to something TrainingPeaks calls Normalized Graded Pace (NGP). The GPS knows when you are on a hill, either going up or down. It also knows how steep the hill is. Therefore it can calculate what your speed would have been had you instead been running on flat terrain. That adjustment is the NGP for your run. It will typically show up in the post-run analysis as being faster than your average pace for the run.

Following the workout, and once data is uploaded, TrainingPeaks knows both your NGP and average heart rate. It converts NGP to a Normalized Graded Speed (NGS—yards or meters per minute) and then divides that result by average heart rate. That produces EF.

Here’s an example to show you what’s going on inside of TrainingPeaks after you’ve uploaded a run workout in which the NGP was an average 7 minutes and 30 seconds per mile and the average heart rate was 150.

  • NGP = 7.5 min per mile
  • NGS = 60 ÷ 7.5
  • NGS = 8 mph
  • Yards/Minute = 234.7 (1760 yards x 8 ÷ 60)
  • Avg HR = 150
  • EF = 234.7 ÷ 150
  • EF = 1.56

That’s a lot of math but thankfully TrainingPeaks does all of that for you.

Now by comparing the EF for similar workouts over time you can gauge how your aerobic fitness is changing. As the EF rises, aerobic fitness is improving. As it falls, aerobic fitness is decreasing. Of course, the workouts you’re comparing should be similar, meaning the course and terrain were about the same as well as the weather, your effort and a number of other elements that typically affect heart rate such as caffeine, lifestyle stress, altitude and more.

EF can also be used to measure portions of a workout, such as intervals or a long, steady hill you run up frequently. All you have to do on TrainingPeaks is use your mouse to highlight the section of the run you want data on and there is your EF along with the other details for that segment.

One of the best workouts for applying the EF concept is a workout I call the aerobic threshold (AeT) run. Warm-up and then run for a standard duration, such as 30 minutes, on a standard course while keeping your heart rate 28 to 32 bpm below your lactate/anaerobic threshold heart rate. This is roughly your aerobic threshold. By recording your EF for that workout portion and repeating this workout frequently you will be able to determine your aerobic fitness progress.

Paying close attention to your EF over the course of several weeks is an easy way to measure your fitness improvement with field tests. It’s also much less expensive than going to a physiology lab every time you want to know.

Want to learn more about Efficiency Factor and other important TrainingPeaks metrics? Check out our online course for everything you need to know to take your training to the next level.

Avatar1501766379 7
About Joe Friel

Joe Friel is the author of The Triathlete’s Training Bible, Your Best Triathlon and other books on training. For more information visit his website at You can also view and purchase Joe’s training plans on TrainingPeaks.

Visit Joe Friel's Coach Profile