WORKRATE
RUN LAB
Lab-Grade Testing. Done in the Wild.
NYC’s Smartest Training System—for Runners Who Want More Than Just Miles
The WorkRate Run Lab is a science-backed performance program for runners training in New York City. Built around real diagnostics, coached training, and wearable tech integration, this program takes the guesswork out of your mileage and gives you what your body actually needs to improve.
First session: September 13th
Each 4-week block includes:
Two Weekly Coached Sessions
Tuesdays – 7:00 AM
Meet at The Live Well Company, Tribeca. Drop your gear, then head to Hudson River Park.
Speed & tempo intervals coached by WorkRate physiologists, with Garmin-integrated pacing and live intensity tracking.Saturdays – 10:00 AM
PitLane Long Run Support, based out of The Live Well Company. Warm-ups, pacing assignments, hydration station, mid-run support, and guided cooldowns. Long runs redefined for efficiency and safety.
Wearable-Driven Testing & Feedback
RET Testing Days – 10:00 AM, McCarren Park (Williamsburg)
A complete Running Efficiency Test (RET), with threshold identification, cadence optimization, and aerobic efficiency metrics. Powered by Garmin, designed by WorkRate. Results within 48 hours.
(RET testing alternates with PitLane Saturdays—never both in one weekend.)
At-Home Programming
Your Garmin watch becomes your training guide the other 5 days of the week.
Zone-based workouts, drills, and recovery routines delivered straight to your device.
Programming adapts to your test data and progress—not a fixed calendar.
Enter discount code”BLOCK1” at checkout for your early access rate
What You Get:
Physiologist-led Training
All session are guided by a WorkRate Physiologist
Diagnostic Testing:
Running Efficiency Testing to pinpoint your limits and optimize your training plan
Garmin Integration:
Sync your watch directly to training targets for precision training
Smart Run Plan:
Personalized training based on your physiological and biomechanical data
Speed Work Support:
We set your pacing, track your output, and refine the process
Long Run Support:
PitLane access to refuel and keep you running efficiently
Zone 2+ Clinic Access:
Discounted entry to our advanced running clinic that boosts aerobic fitness
This is performance training that adjusts to your body—not a cookie-cutter plan or a motivational hype class.
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
Logistics & Schedule
Join the program any time
We will host an orientation for new joiners 15mins before each session
Testing schedule will be published ahead of time
You only need to take the test once each training block
Testing must be approved by a WorkRate Physiologist
Tuesday Speed + Tempo:
Meet at The Live Wellness Company, Tribeca, on the West Side Highway [256 West St, New York, NY 10013]
Drop off your things
6:45am: 15 minutes orientation for new joiners
7:00am: We head to The Pier for warm up
7:15am: Gait Training: Learn or refine your pacing, improve efficiency in your movement and reduce injury risk.
7:25am: Push Work: High Rate of Force Development, High Impact, Zone 3 Work. This is designed to build resilience, efficiency, and top end speed, even for distance runners, learning to maintain form while under stress. Individualized with your RET Score and Garmin data.
7:55am: Cooldown: Reset Interventions for Biomechanics
Pitlane Long Run Saturday:
Meet at The Live Wellness Company, Tribeca, on the West Side Highway [256 West St, New York, NY 10013]
Drop off your things, bring your hydration, we will have a cooler
10:00am: 15 minutes orientation for new joiners
10:15am: We head to The Pier for warm up
10:30am: You’ll get your assigned pacing and distance and head off on your run in groups along the looped route
Check back in with us any time during the run for support
Cooldown after your run
RET Testing Days
RET Testing days: you can sign up to a test day on the schedule at McCarren Park, Williamsburg
Meet at McCarren Park and look out for the WorkRate flags
Bring your hydration and Garmin gear (essential) and headphones and a phone holder if you have
10:00am: Orientation
10:15am: Warm up
10:30am: Start testing: up to 21 minutes
Cooldown
Note there is nowhere to lock valuables at the park
Results distributed within 48 hours with adjusted programming
Can’t make it? Option to run the RET yourself - set up by a WorkRate Physiologist
Want the Full System?
As a WorkRate Run Lab athlete, you have access to exclusive upgrades designed to sharpen your performance and reduce injury risk.
Biomechanical Analysis
Understand how your body moves. Our assessment screens your stride, mobility, and joint function to identify inefficiencies and prevent breakdowns before they happen.
Join a WorkRate Zone2+ Clinic
Master your aerobic engine. This small-group session, powered by Garmin tech, teaches you the science of advanced cardiovascular training—so you can train smarter, go further, and recover faster.
For Run Lab members only!
Don’t Have a Garmin?
You’ll need a compatible watch and HRM for full testing integration. Check out the WorkRate Bundle below.
Loaner units are available for testing (limited supply).
Garmin Bundle
Garmin is the premier wearable technology company for advanced running, cardiorespiratory, and health metrics.
Pricing
Block 1: $179 (early access rate)
Enter discount code”BLOCK1” at checkout
Opt out of your next recurring payment any time. You don’t need to be racing to join.
After You Register – What Happens Next
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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 schedule for the month
Links to sign up for specific sessions
This is your roadmap—make sure to read it carefully before attending your first session.
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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.
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We’ll send you step-by-step videos 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 plan.
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You’ll receive calendar invites for all Run Lab sessions included in your program. From there, you’ll be able to:
Select which Tuesday Speed/Tempo sessions, Saturday PitLane support, or RET 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.
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It all starts with testing.
During your first week, you’ll complete your Running Efficiency Test (RET) to set your physiological baselines. This includes thresholds, pacing metrics, and movement screens.
Your training plan will then be adapted to your data—not a cookie-cutter chart.If you miss a testing day, we will collaborate with you to run your testing independently.
Summary
WorkRate Run Lab is not a class or a run club. It’s a physiology-first system for runners who want:
Real performance data
Smarter recovery
Personalized training
Long-term results
Expert instruction by exercise physiologists
Programming that aligns with your body’s real capabilities.
Our Locations
WorkRate Labs - Tribeca
Inside The Live Well Company
256 West St,
New York, NY 10013
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
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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!
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Firstly, ensure that you’re well fueled and hydrated before sessions.
Your safety is important to us!
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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.
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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.
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Both. We design each plan around your current level—diagnostics ensure you’re training appropriately.
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No. You can use training blocks to improve general fitness, prepare for shorter races, or recover from injury.
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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.
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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.
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Our outdoor training program runs through the fall, with memberships active until the end of November. Once colder weather sets in, we transition to an indoor training format with a modified schedule. You’ll receive full updates on winter programming and membership options well in advance so you can plan ahead.
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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.
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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.
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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.
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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.
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You’ll complete RET (Running Efficiency Test) and movement screenings once per training block—typically every 4 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.