Control how fast your training progresses.
REN doesn’t start from a random guess. It builds your training plan from:
Your existing training data (what you’ve been doing recently)
Your onboarding information (goals, experience, preferences)
On top of that, you can choose how fast your plan ramps up using the Plan Ramp Speed setting.
How REN chooses your starting point
When you create or adjust a plan, REN looks at:
How often you’ve been running
How long and how hard your sessions typically are
What you told us during onboarding (target race, experience, weekly frequency, etc.)
From there, REN sets a starting level that aims to be challenging but safe.
What is Plan Ramp Speed?
Plan Ramp Speed controls how quickly your:
Weekly volume (total minutes or kilometers)
Intensity (quality sessions, long efforts)
increase from that starting point.
You’ll find it here:
Open REN
Go to Settings
Tap Plan ramp speed
Choose: Easy Start, Steady Build, or Quick Ramp
💡 All three options can take you to the same peak volume and intensity.
The difference is how quickly you climb to that peak.
The three ramp speed options
🟢 Easy Start
A gentle build that prioritizes consistency and recovery.
Structured workouts appear gradually
Long efforts are added carefully
Ideal if you’re coming back from a break, prone to injury, or unsure about your current limit
👉 Lowest injury risk.
🟠 Steady Build
A balanced progression for most runners.
Regular quality sessions (like tempo or interval work)
Steady increases in volume
Variety appears earlier, but recovery still plays a central role
👉 Moderate injury risk. A strong all-round choice.
🔴 Quick Ramp
The fastest progression, for runners with a solid base.
Higher intensity and longer efforts arrive earlier and more often
Volume climbs quickly toward your target
Best if you already handle consistent training and want to move fast toward peak load
👉 Highest injury risk — excellent results if your body is ready.
How starting point and ramp speed work together
Your starting point comes from your training data + onboarding info.
Ramp speed decides how aggressively REN pushes from that starting point toward your goal.
If things feel too easy, you can move from Easy Start → Steady Build or Quick Ramp.
If things feel too hard, you can step back to a gentler option.
You stay in control; REN adjusts the progression.
Which ramp speed should I choose?
Use this as a quick guide:
Choose Easy Start if you value safety, are rebuilding, or tend to get injured.
Choose Steady Build if you’ve been running regularly and want a smart, balanced progression.
Choose Quick Ramp only if you have a strong base and are confident you can handle harder work early.
In short
REN sets your starting level based on your training data and onboarding information.
In Settings → Plan ramp speed, you can choose how fast your plan ramps up.
Any option can reach the same peak, but the path and risk level differ.
Pick the ramp speed that matches your body and your life right now, and REN will handle the details.