What runners track in Baseline
Runners generate more data per workout than any other type of athlete - pace, heart rate, cadence, stride length, elevation, ground contact time, and more, often across multiple devices (a Garmin watch for GPS, a WHOOP band for recovery, an Apple Watch for health metrics). Baseline brings all of this together on one dashboard so you can see your running fitness in context: how your training load is trending, whether your easy runs are actually easy enough, how your recovery affects your interval performance, and where you stand relative to your race goals. Instead of bouncing between Strava for activities, Garmin Connect for watch data, and WHOOP for recovery, you get one view that connects everything.
Sport-specific KPIs we surface
Grade-Adjusted Pace (GAP). GAP recalculates your pace as if you were running on flat ground, accounting for elevation gain and loss. A 6:00/km pace uphill at 8% grade might be equivalent to 4:45/km on flat terrain. Baseline calculates GAP for every run, every split, and every segment, so you can compare effort across different routes and elevation profiles.
VDOT (Daniels' Running Formula). Based on Jack Daniels' VDOT system, Baseline estimates your current VO₂max from recent race performances and key workouts. VDOT trends over time show whether your fitness is improving, plateauing, or declining - a more nuanced picture than a single Garmin VO₂max estimate.
Critical pace at 5K, 10K, half, and marathon distances. Baseline analyses your recent best efforts at each distance to calculate your critical pace - the maximum pace you can sustain for a given duration. The critical pace curve shows strengths and weaknesses: are you better at 5K or marathon pace? Is your endurance improving relative to your speed?
Running TSS (rTSS). Training Stress Score for running, calculated from your pace and heart rate relative to your threshold. rTSS accumulates into CTL (chronic training load), ATL (acute training load), and TSB (training stress balance) so you can manage your running volume scientifically.
Aerobic decoupling (pace:HR ratio). As you run, your heart rate naturally drifts upward at a given pace. The rate of drift - decoupling - measures your aerobic fitness. Less drift means better endurance. Baseline tracks decoupling trends over weeks and months, showing whether your base fitness is improving.
Cadence and stride length trends. Baseline tracks your step cadence and stride length over time, correlated with pace and fatigue. A cadence that drops later in long runs might indicate form breakdown. A stride length that increases at the same cadence suggests improved power and running economy.
Race time predictor. Baseline includes a built-in race time predictor using the Riegel formula. Enter a recent race result at any distance and get estimated finish times for 5K, 10K, half marathon, and marathon. The predictor accounts for distance conversion, training load context, and course difficulty. Available as a free standalone tool for runners who aren't ready to create an account.
Recommended integrations for runners
- Strava: Connect your Strava account for automatic import of every run. Most runners record with Strava, and Baseline pulls in GPS tracks, heart rate, splits, and elevation data the moment you save your activity.
- WHOOP: Cross-reference your running performance with WHOOP recovery scores and HRV. See if your best interval sessions follow high-recovery mornings, and whether low HRV predicts a harder-than-expected workout.
- Apple Health: Import runs recorded with your Apple Watch, plus resting heart rate, HRV, and sleep data that can be correlated with your running performance.
- Garmin: Bring in Garmin Forerunner or Fenix data - including running dynamics, ground contact time, and vertical oscillation - alongside your other sources.
Pricing tease
Baseline is free to start. The free tier includes your dashboard with one connected source, basic training load tracking, and the geographic heatmap. Upgrade to Baseline Pro for $12/month (or $249 lifetime) to unlock unlimited integrations, AI-powered daily insights, the full-resolution heatmap with bleed rendering, geographic stats by country and state, trip detection, the achievement system with 50+ badges, and the race time predictor tool. No ads, no data selling, no hidden costs. Start free and upgrade when your running data demands a more powerful dashboard.