WORKRATE

RUN LAB

Lab-Grade Testing. Done in the Wild.

NYC’s Performance-Driven Training System for Runners

This is not a running club.
This is not a template plan.


This is the WorkRate Run Lab—a full-system experience for runners who want to train with precision, adapt with purpose, and arrive on race day ready to perform.

BORN IN NEW YORK. BUILT FOR RESULTS.

WorkRate began right here—in the tracks, parks, and labs of NYC.
We’ve trained first-time marathoners and Olympic hopefuls with the same philosophy:
Test. Adapt. Perform.

The WorkRate Run Lab is your invitation into that system.

Whether you’re running NYC for the first time or looking to finally crack your goal pace, we give you real structure, real science, and real support.

NYC Marathon Training System

Two 6-week training blocks
Each backed by diagnostics, wearable integration, and intelligent design.

WorkRate App Access + Garmin Sync

Self-guided training supported by expert coaching, testing, and live data

What You Get:

  • A personalized training plan built off your test data

  • Coaching insights from our Sports Physiologist at every stage

  • Zone-based training focused on building real aerobic capacity

  • Weekly rhythm that’s flexible, structured, and field-tested

Training Block 1 begins on August 18, 2025.

How We Support NYC Marathoners

Included Diagnostics

Diagnostics at the WorkRate Run Lab are where smart training begins. We assess how your body moves and how it performs—through a blend of biomechanical screening, running efficiency testing, and endurance profiling. By measuring movement quality and cardiovascular capacity, we tailor your training to build real strength, better form, and lasting resilience.

Run Programming

Personalized 4-6 week training blocks built around your diagnostic data to help you run better, longer, and with less risk of injury.

Zone 2+ Training

Small group sessions for runners that mix low impact exercises, precision cardiorespiratory training, and revolutionary gait training methods. All powered by select Garmin wearables.

Long Run Support

PitLane at the WorkRate Run Lab is your Saturday performance station—designed to support, refuel, and reset your long runs. With guided warm-ups, cooldowns, hydration, and real-time Garmin check-ins, PitLane turns every weekend into a chance to train smarter, not just longer.

Tech-Powered by Garmin. Insights by WorkRate.

Your Garmin watch is more powerful than you think. Garmin gives us access to raw performance data — and empowers companies like WorkRate to analyze it in ways they don’t.

  • Already own a Garmin? You’re ready.

  • Need gear? We offer loaners and exclusive discounts on Garmin watches and HRMs.

TEST

TRAIN

PERFORM

REPEAT

TEST TRAIN PERFORM REPEAT

WorkRate’s proprietary diagnostics have been developed to help you:

  • Find your true aerobic threshold

  • Real-time form breakdown cues

  • When and where fatigue affects running economy

  • Better programming decisions based on how YOU function

  • No needles. No lab walls. No treadmill stabilization.

Testing is included in your training program, or as a standalone if you self-program. Testing is scheduled individually or on monthly WorkRate Testing Days.

Running Efficiency Test

A ramp test that reveals your true Zone 2 and helps pinpoint where your form starts to break down. It shows how your heart, lungs, and movement respond as intensity rises. You’ll understand exactly where your aerobic system is most efficient — and when fatigue begins to change how you run.

Maximal Efficiency Test

A steady-state test that reveals how well you hold form under fatigue. It confirms the endurance of your aerobic engine and tracks how your body holds up when working just above your Zone 2. We look at both effort and form — all via Garmin wearable data.

NYC Testing Day & Events Calendar

This isn’t just running — it’s performance with backup.

We’re your elite support crew: pacing locked, data flowing, and track ready. From Testing Days to deep-dive seminars, every event is built to push limits and level you up.

Check the calendar. Claim your spot. Let’s get to work

Custom Programming

Do you want to optimize your training process?

Designed around your data. Built to make you better.

All programs run in 4-6 week blocks, with diagnostics at the start and end of each block. You’ll get structure and progression based on your physiology and movement profile — not someone else’s pace chart.

Diagnostics drive the design. Each block can focus on:

  • Aerobic base building and gait training (great for new and returning runners)

  • Performance refinement for experienced runners

  • Recovery from injury or burnout

  • Improving cadence, stride mechanics and timing for added durability and efficiency

Zone2+ Clinics

Change the way you train with Hard Science.

Low-impact. High-value. Runner-focused.

These semi-private training sessions go beyond cardio. Zone2+ helps runners build a stronger aerobic engine and improve biomechanics using cutting-edge methods.

What makes it “+”?

Zone 2 is the goal — but we layer in running-specific biomechanics work so you move better, not just longer.

Powered by your Garmin device — or borrow one from us.

Each clinic includes:

  • Real-time heart rate and respiration rate monitoring to guide effort and ensure a true Zone 2 training experience

  • Running form drills and cueing using your data and revolutionary training methods

  • Access to elite tools like Echo Bikes, RowErgs, and Skiergs, BikeErgs and much more.

  • Personalized attention from a WorkRate Sports Physiologist

Once you finish registering, you can join our Zone2+ Clinics.

Our Locations

WorkRate Labs - Tribeca

256 West St,

New York, NY 10013

 

Our Lab is conveniently located near Hudson River Park—right along one of NYC’s most popular and scenic running routes.

FAQs

  • Your HRM and Garmin watch

  • Firstly, ensure that you’re well fueled and hydrated before sessions. Your safety is important to us!

  • Of course! Your data belongs to you, and we want you to see how you’re progressing. You will have access to your data via Garmin Connect and Garmin Clipboard

  • We use various data points to track performance. This way, we can monitor the effectiveness of our programming. We will provide reports and teach you the basics of data science.