On the REN homescreen you’ll see a fitness indicator with a short message like:
“Great moment to pick up the pace again.”
“You’re maintaining your fitness well.”
“You’ve earned your recovery.”
This indicator shows how your stamina is trending based on your recent training – not just today, but the pattern over days and weeks.
The goal:
👉 Help you stay in the sweet spot where you’re training enough to improve, but not so much that you burn out or get injured.
What the different statuses are telling you
The exact wording can change, but in general the indicator will fall into one of these buckets:
1. “Pick up the pace again” (red / low)
You’ve had less load than usual lately.
Your body can handle more training
Great time to get back into your plan and be a bit more consistent
This doesn’t mean you’re unfit – just that there’s room to build again.
2. “You are ready to handle a bit more training load” (yellow / building up)
You’re in a safe zone, and REN sees that you could nudge things up a little.
Keep following the plan
Be open to slightly longer runs or a bit more intensity
Think of this as a gentle green light to progress.
3. “You’re maintaining your fitness well” (blue / stable)
You’re right around the maintenance zone.
You’re doing enough to hold your current stamina
You’re not necessarily supposed to be improving fast here – maintaining is the goal
This is especially normal:
In between big goals
During busy periods in life
After reaching a level of fitness you want to keep rather than constantly push higher
4. “Great progress: your fitness is improving” (green / improving)
Your recent training load is in a great place for gradual improvement.
You’re training consistently
The load is high enough to stimulate progress, but still under control
This is your sweet spot for building stamina over time.
5. “Great commitment, now balance it with some extra rest” (yellow / getting high)
You’ve been training hard and often.
The indicator is telling you: “Nice work… but be careful.”
REN may start to insert more easy days or rest days
This isn’t a warning siren, just a nudge toward balance.
6. “You’ve earned your recovery” (red / very high)
Your recent load is quite high for your current level.
Time to back off a bit
Recovery is now part of the plan, not a sign of failure
Use this to protect yourself from overuse injuries and burnout.
Build up not too fast… and not too slow
The fitness indicator is all about avoiding the two extremes:
Too slow: you train so little that your fitness stalls or slowly slips.
Too fast: you ramp up so aggressively that your body can’t keep up, which leads to fatigue, niggles, or injury.
REN tries to keep you in the middle – progressive, but sustainable.
Sometimes “maintaining” is the goal
At certain points in your season or your life, just maintaining is exactly what you want:
After hitting a big milestone
Between races or training blocks
During very stressful periods outside of running
Don’t feel pressured to always chase the “fitness improving” status.
A long spell of “You’re maintaining your fitness well” is a win when the goal is stability.
Don’t obsess over day-to-day ups and downs
It’s completely normal to see the indicator:
Dip slightly below “maintaining” for a few days, or
Drift a bit into the “you’ve earned your recovery” zone after a big push
The human body is very capable of handling short interruptions:
A few easier days won’t erase your fitness
A brief high-load patch won’t ruin everything, especially if you recover afterward
What matters is the long-term trend, not single days.
How to use the fitness indicator (without letting it use you)
✅ Use it as a guide to check if your recent training is roughly in the right zone
✅ Let it reassure you when maintaining, improving, or resting is exactly what’s needed
✅ Use it as a prompt to add a bit more or ease off a bit when it nudges you
❌ Don’t treat it as a score you must “green” every day
❌ Don’t panic if it isn’t perfect for a week
❌ Don’t ignore your body just to “please” the indicator
Focus on long-term consistency and gradual improvement.
Let the fitness indicator be a helpful tool in that journey—not the daily goal you’re chasing.