How Pheidi protects you from training load spikes and injury risk.
No single run can exceed 110% of the longest run in the preceding 4 plan weeks. If a planned distance would spike above this threshold, it is automatically capped to the safe maximum.
Research: BJSM 2025, n=5,200 — single-session spikes are the strongest predictor of running injuries.
Pheidi continuously monitors your training load ratio by comparing your last 7 days (acute) against your last 28 days (chronic, averaged per week). A minimum of 3 weeks of completed workout data is required before the ratio becomes available.
| ACWR Range | Risk Zone | Guidance |
|---|---|---|
| < 0.8 | ● Under-training | You can safely increase load |
| 0.8 – 1.3 | ● Green | Sweet spot — building fitness safely |
| > 1.3 – 1.5 | ● Yellow | Caution — training load is ramping quickly |
| > 1.5 | ● Red | High injury risk — dial it back |
Science behind this feature from pheidi.training.