Some days you show up for a workout and your legs just aren't quite there, or you're feeling strong and want a bit more of a push. Pace adjustment lets you nudge today's interval paces up or down on the fly, without touching your underlying thresholds.
What pace adjustment does
Pace adjustment shifts every interval's target pace in today's workout by the same amount, making the whole session a little easier or a little harder. It's a same-day nudge, not a change to your thresholds.
- Go to the training plan tab, open today's workout, tap Change workout, then Adjust workout.
- Shift the pace in 5 second steps, up to ±30 seconds per kilometre.
- +5s makes the pace slower, −5s makes it faster.
- Walk and recovery intervals stay at their normal walking pace, only the working intervals move.
- Interval duration stays the same either way, so the distance covered changes instead: a slower adjustment means a shorter distance, a faster one means a longer distance.
- The intensity and training stress numbers shown on the workout stay as originally planned.
- Your workout score takes your adjusted paces into account, so making a session easier or harder won't count against you.
Pace adjustment only affects today. It does not change your Critical Speed, VO₂max, or Aerobic Threshold in Settings, and it does not carry over to tomorrow's session.
Workouts you can't adjust
- Performance tests (Critical Speed, VO₂max, and AeT time trials). The adjust option is hidden for these, and it can't be applied even if you try another way.
- Rest days, or any day with no planned workout.
- Skipped workouts. Unskip the workout first, any adjustment you made earlier may still be sitting there.
- Past or future days. Pace adjustment only works on today's session.
Limitations to keep in mind
- You can only apply one offset to the whole session, individual intervals can't be tweaked separately.
- Shuffling, moving, pinning, or unpinning a workout clears any adjustment made for that day.
- Skipping a workout hides the adjustment control, but it doesn't clear the offset you'd already stored, so check it hasn't carried over if you unskip the session later.
- To undo an adjustment, set the offset back to 0 seconds.
- There's no eligibility restriction beyond the above, anyone with a planned, non-test workout scheduled for today can use this feature.
How adjustments reach your watch
Inside the REN app, the number updates as soon as you tap it, so it's effectively instant there. Getting the new paces onto your watch works a little differently depending on your device.
- Garmin, Suunto, and Intervals.icu (including COROS connected via Intervals.icu): these update automatically. REN pushes the adjusted workout in the background, usually within seconds, though it's not guaranteed to land at an exact moment.
- Apple Watch does not update automatically. After adjusting the pace in REN, open the workout details and tap Send to Apple Watch again, otherwise the watch keeps showing the old paces.
One thing worth knowing - your watch only shows the new paces once it actually picks up the updated workout, whether through Garmin Connect, the Suunto app, or its next automatic sync. If you start a session from a workout that was already downloaded before you made the adjustment, you'll still see the old paces on your watch, even though REN itself has the new ones.
Quick way to get this right
Adjust the pace in REN first, confirm the new paces are showing correctly in the workout details, then make sure your watch has synced (or resend the workout to Apple Watch) before you start running.