WORKRATE

RUNNERS LAB

Lab-Grade Testing. Done in the Wild.

Performance-driven. Data-informed. Grounded in how humans really move.

At WorkRate Labs, we help runners of all levels improve efficiency, reduce injury risk, and build real endurance using field-tested, lab-level tools. Our approach blends modern sports science with real-world usability — so your training fits your life, not just a lab treadmill.

Made for Runners

Biomechanical Assessment

The Biomechanical Assessment is your starting point — a movement screen that identifies limitations affecting your running efficiency and injury risk.

Run Programming

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

Runner Specific Testing

The Running Efficiency Test and Maximal Efficiency Test are our signature physiological assessments — measuring how your heart, lungs, and muscles perform together in real-world running, delivering lab-quality insights without the lab.

Zone 2 Training

Semi-private sessions designed for runners, combining low-impact cardio with cutting-edge biomechanical training to build endurance and improve running form.

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.

Biomechanical Assessment

Start here. Know your body before you train.

This is a movement screen designed to uncover how your body moves — and where it might be holding you back.

We assess mobility, control, and coordination to find limitations that can affect your running economy and increase your risk of injury. If your body isn’t moving well, you’re working harder than you need to — and putting yourself at greater risk.

Think of this as your baseline check-up before diving into performance testing or training.

  • Identifies hidden issues impacting your efficiency and durability

  • Directly linked to injury prevention and running economy

  • Required before starting any WorkRate program

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.

Custom Programming

Do you want to optimize your training process?

Designed around your data. Built to make you better.

All programs run in 4-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

Book a Biomechanical Assessment to give us the insight we need to build your foundation and to tailor your program to your needs.

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

After you have completed your Biomechanical Assessment, you’ll be able to 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.