Run Programs
Train Smarter. Run Efficiently. Stay Healthy.
Physiologist-led. Lab-grade Testing. Garmin-powered.
WorkRate blends biomechanics, physiology, and curated Garmin data into a training system built to improve efficiency, performance, and injury resilience.
No guesswork. No pace charts. Just individualized running made practical.
How WorkRate Run Program Works
The Science Behind Better Running
Running well isn’t just about mileage and motivation — it’s about how efficiently your body converts effort into movement.
WorkRate uses your Garmin’s biomechanics and physiological signals to:
Track efficiency patterns
Identify early signs of overload
Adjust your training before injury shows up
Improve cadence, rhythm, and aerobic durability
Detect performance drift in real time
What We Deliver
Your Garmin Becomes Your Lab
Garmin is required because its sensors give us the full picture—movement mechanics, heart-rate and respiration drift, load patterns, and efficiency markers that other wearables can’t capture.
Your device feeds this data into WorkRate in real time, allowing our physiologists to oversee your runs and adjust your training with clinical precision.
Athletes also receive preferred pricing on supported Garmin gear.
System Development
We train the systems that actually drive elite running:
Cardiorespiratory: aerobic power + durability
Neuromuscular: cadence, rhythm, coordination
Biomechanical: stride mechanics + symmetry
Testing That Actually Matters
Included monthly:
Running Efficiency Test (RET)
MaxE (Maximal Efficiency Test)
Biomechanical Assessments
Zone2+ aerobic development sessions
This is how we eliminate guesswork and build a safer, more efficient runner.
Program Options
-
Run Lab Subscription
Ongoing support for Athletes who want continuous data, testing, and expert oversight.
Includes:
Biomechanical Assessment (every 3 months)
1 recurring Zone2+ class per month — reserve your spot
Monthly RET + MaxE testing
Open Track Sessions
Monthly program updates pushed directly to your Garmin watch
Monitoring for efficiency drift and overload patterns
Price: $129 / month
-
3 Month Training Block
Perfect for 5K • 10K • Half • Marathon • Ultramarathon • Triathlon Prep
Includes:
1 Biomechanical Assessment at the start
1 Zone2+ class
RET + MaxE testing throughout the 12 weeks
Track Sessions throughout the 12 weeks
Full 12-week periodized plan pushed directly to your Garmin watch
Monitoring for efficiency drift and overload patterns throughout the block
Price: $299 one-time
We cap our Run Lab to maintain the accuracy of monitoring, feedback, and programming. We’re accepting just 20 Athletes in this cohort to ensure every training block receives real, hands-on physiologist attention.
Memberships are limited.
Select Your Mode
When you join the Run Lab Program, you’ll choose the mode that best fits where you are today. You can switch modes anytime as your training evolves. Each mode uses your WorkRate testing and Garmin data to shape pacing, structure, and intensity — no guesswork.
Build Mode
Build Mode is designed for newer runners, returning Athletes, or anyone focused on developing a stronger foundation. Training emphasizes smooth movement, aerobic stability, and durable mechanics so you build efficiency that lasts.
Maintain Mode
Maintain Mode is for Athletes looking to hold their efficiency, stay consistent, and keep their stride feeling smooth without pushing volume or intensity. It’s the ideal mode for busy seasons or in-between race cycles.
Race Mode
Race Mode prepares you to go the distance. Your training sharpens pacing, improves efficiency under fatigue, and follows a targeted progression toward race day. Switch into Race Mode anytime you’re ready to compete.
ZONE2+ CLASSES
Build the Engine Behind Everything
Every WorkRate program includes one Zone2+ class so you learn the fundamentals of true aerobic conditioning — the foundation of performance, recovery, and long-term efficiency.
In that first session, we calibrate your pacing and machine settings so all your training reflects your physiology, not generic charts.
Zone2+ is also available to any Athlete looking to stay sharp year-round. Drop into a class or grab a pack to keep your engine strong between race builds.
After You Register – What Happens Next
-
Once you sign up, you’ll receive an onboarding email with all the critical logistical information you need to get started. This includes:
Your health questionnaire (PAR-Q)
The training and testing schedule for the month
Links to sign up for specific sessions
Select your mode
This is your roadmap—make sure to read it carefully before attending your first session.
-
No PAR-Q, no training.
Your health and safety are our number one priority. The PAR-Q helps us identify any risks before you begin, ensuring you train safely and effectively. It must be completed before you can join a session.We reserve the right to refuse service.
-
We’ll send you step-by-step instructions on how to connect your Garmin watch to the WorkRate platform using Garmin Connect and Garmin Clipboard.
This sync is what allows us to push individualized workouts directly to your device.
Without it, you won’t receive your personalized training plans and oversight.
-
You’ll receive calendar invites for all Run Lab sessions included in your program. From there, you’ll be able to:
Select which Zone2+ classes and Testing days you’ll attend.
Stay organized with automatic reminders in your calendar.
Renew your selections each month, since the schedule is subject to change.
Biomechanical Assessment
Your movement, aligned.
Running is rotational, and the BA measures how well your joints rotate and how your muscles support that motion. Small misalignments or imbalances can affect efficiency and elevate injury risk.
We benchmark your rotational capacity to ensure your mechanics are aligned and balanced for more efficient, confident running.
Who It’s For
Preparing for the NYC Marathon or another fall race
Coming back from injury and want to run smarter, not harder
Frustrated with generic training plans or missed goals
Looking for a clear, guided, and physiologically sound path
Don’t Have a Garmin?
You’ll need a compatible watch and HRM for full testing integration and training. Check out the WorkRate Bundle below.
Garmin Bundle
Garmin is the premier wearable technology company for advanced running, cardiorespiratory, and health metrics.
Start Your Journey
WorkRate Labs - Tribeca
Inside The Live Well Company
256 West St,
New York, NY 10013
Our Locations
WorkRate Labs - Williamsburg
Testing Hub - McCarren Park Track
776 Lorimer St,
Brooklyn, NY 11222
Our Lab is conveniently located near Hudson River Park—right along one of NYC’s most popular and scenic running routes.
FAQs
-
Your HRM, Garmin watch, headphones and phone holder.
Show up run ready! -
Your HRM, Garmin watch, headphones and phone holder.
Bring your hydration and refueling snacks. We will keep your drinks cold and store your belongs so you can focus on the miles at hand.
Show up run ready! -
First, confirm your test schedule and follow all pre-test steps.
Bring your HRM, Garmin watch, headphones, and phone holder.
Arrive ready to run!
-
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 a combination of physiological and biomechanical data points to track and optimize performance.
This way, we can monitor the effectiveness of our programming in a comprehensive way.
We will provide reports and teach you the basics of our performance systems.
-
Both. We design each plan around your current level—diagnostics ensure you’re training appropriately.
-
You’ll still receive your updated training plan and insights based on your Garmin data. Makeups are not guaranteed, but you’ll have access to guidance remotely.
-
We have a fixed schedule for training and testing every block.
Please follow your schedule carefully. If you're not on the schedule, we will assume you are not attending.
Sessions do not happen every Tuesday and Saturday.
-
Your safety and performance always come first. We monitor the forecast closely and will cancel or modify sessions if conditions are deemed unsafe (e.g., extreme storms, icy surfaces). You’ll always be notified as early as possible.
-
Because our system runs on structured training blocks, make-up sessions are not guaranteed. However, when conditions interrupt a session, our coaches will provide alternative programming and guidance so you don’t miss your weekly adaptation.
-
Yes. Garmin integration is central to our system. Your training plan, feedback, and diagnostics rely on wearable data. For those without a device, we offer a limited number of Garmin loaners for testing days, and Run Lab members receive discounts on gear purchases.
-
At this time, only Garmin devices provide the advanced metrics required to power the WorkRate analytics engine. These metrics allow us to deliver individualized training, accurate Zone 2+ feedback, and reliable adaptation tracking.
-
You’ll complete RET (Running Efficiency Test) and movement screenings once per training block—typically every 4 to 6 weeks. This cadence allows us to gauge your adaptations, track improvements, and adjust your program if your fitness changes. Diagnostics ensure your training evolves with your body, not just the calendar.