A-Z: Training vocabulary – HIT
High Intensity Training.
These are the training sessions with intervals (ex: 10*2′ Z3_r=1′ Z1). They improve the effectiveness of your muscles in using carbohydrates, the speed at which they eliminate metabolic waste and the duration you can sustain your critical intensity. However, these sessions are also accompanied by significant nervous and muscular fatigue.– HRR
Heart Rate Recovery.
It’s a measure of your heart rate when you stop exercising: stay immobile for 1’10’’ (seated or standing, not speaking) and that’s it, your HRR is done!
This measurement reflects your nervous activity: it provides precious feedback on your state of fitness. Doing an HRR is not mandatory in Gutaï but it does provide some precision in the diagnosis.– Critical intensity
This is the highest intensity you are able to sustain over a 60′ duration. It is the basis of your training intensities. Since every detail counts, we distinguish your critical intensity according to your training conditions (indoor, outdoor, with/without slope).
To find out how to calculate it, see “How to calculate my intensities? »

Low Intensity Training.
These are the light sessions (ex: 60′ Z1). They promote recovery since they induce low cardiovascular solicitation, few nerve and muscle constraints, carbohydrate sparing and a high fat contribution to energy production.

– Pacing
It’s a training pace equivalent to your running pace (eg. half-triathlon or marathon pace). These sessions lead to progressive fatigue and increased muscle recruitment. Their main goal is to improve your energy and mechanical efficiency.

Rating of Perceived Exertion.
Was your training hard? Or rather light? The RPE ranges from 1 (very light) to 10 (maximum). It is to appreciate over the whole session, not just the peaks of intensity! For this, you can combine your muscular, ventilatory, cardiac and mental sensations!

Note: punctual pains (foot blisters, digestion, etc.) should not be taken into account.
In the app, several calculations are based on your RPE. Thus, be sure to complete your report after each session.

– Taper
This is the period that precedes the competition. It aims to restore a state of nervous and muscular freshness. The tapering phase can vary from a few days to several weeks depending on the importance of your competition, race distance and your training level. We calculate this for you.

– Wellness
Accessible from the Home page, it’s your morning feedback, 30 minutes after waking up: five sliders that allow you to estimate your recovery level and the influence of extra-sporting factors on you. That’s why it’s a good habit to adopt.

– Z1 / Z1i / Z1ii
We have divided your training intensities into zones (Z1, Z2, Z3, supramax) and sub-zones (Z1i and Z1ii are the sub-zones of the Z1). This distinction gives you an extra level of detail, if you need it.

Gutaï, who’s that for? For all endurance athletes who want to reach new performance targets or simply finish their next race in good conditions.
Why is Gutaï effective? Because all elements of the application are based on 3 competencies. Experience in the field, with a training philosophy established over time (20 years). Sport sciences, to determine the key parameters to analyze. Technology, in order to implement these analyses (notably via AI).
What is the purpose of AI? Several algorithms rely on artificial intelligence. For example, we identify in your training history the sessions showing strong similarities: speed, slope, temperature, etc. This allows to compare your responses and thus to watch the evolution of your fitness. This also allows us to advise you on how to intelligently readjust your current training program.
Which difference between the different subscriptions? Our formulae are evolutive: the basic formula serves as a reference for others. For example, the 14.90€/month one allows the same services as the free formula and adds supplementary options (states of form, bank of session, perf profile…). Each additional option is designed to better accompany you in your training. For details of each formula, see Our offers.
Which difference with concurrent applications? We analyze your training data for one purpose only: to understand them. Each data is cross-referenced with the others to interpret your effort, to compare your efforts over time, to make you move forward from yesterday. Currently, the amount of data available is so large that expertise is needed to analyze it. Today, Gutaï is doing this for you.
What numbers on Gutaï? 2 modules: 1 module for Athletes, 1 module for Coaches.
5.13%: average performance gain for athletes trained by Gutaï.
10x less time spent by a coach managing the training of his/her athletes (design and analysis of sessions).
1. The only application to put you in perspective: your performance today depends on your training yesterday and guides tomorrow’s training. That’s what “training” is.
How to daily use the app? Completely naturally… In the morning, take 20” to complete your Wellness. Go and train with your usual gear (cardio, GPS, power meter…). After training, indicate your RPE in the session report. Nothing more! Gutaï does the rest: session analysis, fitness monitoring, weekly reports, performance profile, comparison of sessions…
Why is my Wellness no longer modifiable once filled? Your sensations of tiredness, mood, stress… change during the day according to your activities, that’s why we need to record your impressions only once: after waking up.
How to access a session report? If you have carried out your training with a connected watch, it is very simple. Once the session is completed, your data synchronizes with Gutaï and you receive a notification on your smartphone (if it is not switched off in Menu > Preferences).
If you didn’t have a watch during your session, then go through the Home page or your Calendar to access the report (see below).
How to calculate my intensities? Your training intensities are calculated according to your critical intensity. To determine it, 4 means exist:
The easiest: synchronize your data with Gutaï. The app will then access your last 30 days of training to calculate your intensities. However, these 30 days do not necessarily reflect your full potential…
The basis: for the cycling and running disciplines, complete a maximum stress test of 5′ and another one of 20′. For swimming, carry out a test on 400m and another on 800m.
Intermediate: in addition to the previous tests, perform a maximum test of 60′ for the bike, 45′ for the run and 1500m for swimming. These tests are used to validate/adjust the critical intensity value from previous tests.
The most efficient: perform the previous tests under the following conditions: flat, uphill and hometrainer for the bike; flat, uphill and treadmill for running; 25m, 50m and open water for swimming. These tests allow you to customize your intensities according to your training conditions.
Note: whatever the method, Gutaï automatically detects your test phases in the session. All you have to do is perform, we’ll do the analysis.
Why are these intensities effective? Simply because they correspond to your own previously realized performances (that is, they are the real ones) and are distinguished according to your own training conditions (eg. for the bike: flat vs. uphill vs. hometrainer).
What is the « bank of sessions »? We have made available to you more than 500 endurance training sessions (swimming, cycling, running) ranging from low intensity to interval sessions, including pacing and tapering sessions. Your role: filter your choices, select your session, drag/drop the session onto your calendar. The calculation of the intensities is then automatic according to your critical intensity.
What is « monitoring » ? It is the follow-up of your fundamental training data: mileage, volume, intensities… We have enriched this follow-up with recommended analyses of sport sciences in order to provide you with useful “weekly reports” to adjust your training program.
What is the « performance profile » ? It’s a curve that shows your best performances by duration, from 10” to several hours. It gives indications of your strengths and weaknesses. For example, in cycling, a continuous decrease in your power over a 1-hour effort suggests orienting your training program on pacing sessions to improve your riding skills.
How is my training load calculated? By first multiplying the session duration to your RPE (e. g. 90′ x 6 = 540 AU) and then summing up the AU over the week. Indeed, the training load is to assess weekly to detect periods that could place the athlete at risk (overload, de-training, injury). We interpret that for you in “Weekly reports”.
Does Gutaï work if I don’t have a watch? Yes. You are simply limited in its use. For example, you can complete your Wellness, receive recommendations and indicate your RPE to calculate your training load. On the other hand, complex analyses based on your training intensities will lack data to operate (Gutaï intensity, fitness levels, performance profile, intensities distribution…).
What features for tomorrow? In preparation in Gutaï: performance prediction functionality based on your performance profile; fully automated training to adapt your program to your fitness level; new training programs, in trail and running; and still more meaning / link between features.