REN is designed to guide you through effective, flexible training — whether you're using a running watch or just your phone. Here’s how to get the most out of each workout and make sure you're training smart.
📤 Export Your Workout to Garmin
If you have a Garmin watch, you can export your workout directly from REN:
Your watch will guide you through each interval automatically
You won’t need to look at your phone during the run
You’ll stay on pace with vibration or audio alerts
Make sure you’ve connected your Garmin account in REN — workouts will be send straight to your watch.
🏃♀️ Understand Your Workout Targets
REN’s workouts are based on target pace, not heart rate. Each interval will include a pace range — for example, if your target is 6:00 min/km, the app allows for a ±5 seconds window, so:
Acceptable pace = 5:55 to 6:05 min/km
This gives you some breathing room and makes it easier to stay on track, even if conditions aren’t perfect (wind, hills, tired legs, etc.).
⚖️ Use RPE (Rate of Perceived Effort)
Alongside pace, REN also shows an RPE (Rate of Perceived Effort) between 1 and 10 for each interval:
1–2: Very easy, like a warm-up jog
4–5: Moderate effort, comfortable but focused
7–8: Hard, but sustainable for the interval
9–10: Maximal effort (rare in most plans)
RPE helps you listen to your body, not just your watch. It’s okay if your pace isn’t perfect every time — always prioritize how you feel.
✅ Pace vs. Feel: What If They Don’t Match?
It happens! Some days your body may not line up exactly with the numbers:
If you're slightly slower than the target pace but the effort feels right — that’s okay.
If you're hitting pace but feel way too exhausted — back off a little.
Use RPE as your compass. REN is built to adapt over time, so honest effort always pays off more than chasing numbers.