How can I adjust my paces or training zones manually?

There are two ways to reach the same menu:

• Stats page → tap the small pencil icon next to the Feelgood Pace
• Settings → Training Settings

How the adjustment works

You can't type in the Feelgood Pace as a single value, and you can't set individual zones separately either, because all zones are linked. Instead, you choose faster or slower paces, and all zones – from Jog to Sprint – shift together.

This is the right approach if it's mainly your easy sessions (Zone 1–2) that don't fit. If, on the other hand, the fast sessions (Zone 3–5) are off, the Assessment Run (Pro) is the better tool – it specifically calibrates the upper zones.

Please use with care

Trait continuously adjusts your paces based on your runs anyway (see How does Trait come up with my paces?). If you manually override your paces from the start, those mechanisms keep running, but the system then gets "confused" in several places and the suggestions fit less well. Our advice: give the system a few weeks with honest effort ratings. Only step in manually when the paces are clearly off.

Note on lab testing: If you have zones from a lactate or performance test, you can't enter them individually. See I've had a performance test – can I enter my zones?