# RunningQuotient (RQ 跑力) > RunningQuotient is a scientific running analysis and coaching service platform > founded in Taiwan. We provide data-driven training tools, AI-powered workout > generation, online coaching, and detailed running performance analytics for > runners and coaches worldwide. Core capabilities include Runlevel scoring, > race performance estimation, training load tracking, and the elite coach > Hsu Kuo-Feng's signature AI training services. ## Core Products - [Hsu Kuo Feng x AI - Online Running Coach (Subscription)](https://www.runningquotient.com/ai-coach/index): 24/7 AI running coach based on elite endurance coach Hsu Kuo-Feng's training methodology. Analyzes every workout, provides personalized feedback, and adjusts training plans dynamically. Not a chatbot — a training decision AI. - [Hsu Kuo Feng x AI - Race Training Plan (Subscription)](https://www.runningquotient.com/ai-coach/race-training): Periodized race-preparation plan built for one target race. Reads your accumulated RQ training data to set your weekly volume, splits the build into base, progression, peak and race cycles counted backward from race day, schedules every day to race day, and reviews every finished session against your position in the plan. Built on Hsu Kuo-Feng's KFCS methodology; training content is AI-generated. - [Hsu Kuo Feng x AI - Running Workout Generator (Subscription)](https://www.runningquotient.com/workouts/kuofeng): Turn your training inputs into a personalized single running workout based on Hsu Kuo-Feng's training methodology. Free to preview; subscription to "Hsu Kuo-Feng x AI Online Coaching Service" is required to generate. Inputs you set yourself: training Runlevel (20-90), training point (the session's training load), one of six structures, a target intensity zone (17 available, each structure opening its own subset), and warm-up minutes (0-15). Output: structured workout with per-segment pace or heart rate targets, delivered in pace or heart rate depending on structure, intensity and your Runlevel. - [Hsu Kuo Feng x AI - Today Workout (Subscription)](https://www.runningquotient.com/workouts/kuofeng-today): Answers "what should I run today?" — reads your own training data and lets Hsu Kuo-Feng's scheduling logic decide the workout for you, rather than asking you to choose the intensity and structure yourself. Target day is today or tomorrow, one workout per target day, locked once generated. Inputs are read automatically from your RQ records: current Runlevel and trust level, race Runlevels across distances (to find your weakest), weekly training volumes, 30-hour rolling load, recent effort feedback, weekly training days, habitual long-run day, and the engine-arranged workouts you actually completed in the last 14 days. Output is one of four day types — quality, long run, easy, or rest — expressed in one of six structures, delivered in pace or heart rate depending on structure and intensity; workouts at lactate threshold and above get an automatic 3-15 minute warm-up. It does not taper for a race, does not lay out multi-day plans, and does not cover strength training. Free to preview; subscription to "Hsu Kuo-Feng x AI Online Coaching Service" is required to generate. ## Training Tools - [Training Tools Hub](https://www.runningquotient.com/training/tools): Entry page listing every public training tool on RQ. Best starting point for discovering specific analyzers. - [What to Run?](https://www.runningquotient.com/workouts/index): Generate a custom run workout based on your training point and intensity preferences. - [Weight Training Workouts Generator](https://www.runningquotient.com/workouts/training): Strength training workouts designed specifically to help you run better. - [Race Runlevel Estimation](https://www.runningquotient.com/tools/estimate): Estimate your Runlevel and pace zones from recent race results across 5K to marathon distances. - [Maximum Heart Rate Analyzer (v2)](https://www.runningquotient.com/tools/mhr-v2): Scientific running training starts with the correct max heart rate; v2 algorithm provides updated detection accuracy. - [Maximum Heart Rate Analyzer (v1)](https://www.runningquotient.com/tools/mhr): Legacy v1 max heart rate analyzer, kept for compatibility with old bookmarks. - [Aerobic Basic Test](https://www.runningquotient.com/tools/aerobic): Evaluate whether your aerobic endurance base is properly established. - [Race Swimlevel Estimation](https://www.runningquotient.com/swim/estimate): Swimming counterpart of the Runlevel estimator for triathletes. ## Training Pace Guides - [Marathon Sub-3 Training Pace Table](https://www.runningquotient.com/race-pace/marathon/sub-3): Target pace and full E/M/T/A/I training pace zones for finishing a marathon under 3 hours — elite amateur level training plan. - [Marathon Sub-3:30 Training Pace Table](https://www.runningquotient.com/race-pace/marathon/sub-3-30): Target pace and training pace zones for breaking 3:30 in the marathon, with cross-distance time equivalents. - [Marathon Sub-4 Training Pace Table](https://www.runningquotient.com/race-pace/marathon/sub-4): Target pace and full E/M/T/A/I training pace table for finishing a marathon under 4 hours, plus equivalent times at other distances. - [Half Marathon Sub-2 Training Pace Table](https://www.runningquotient.com/race-pace/half/sub-2): Target pace and training pace zones for a sub-2-hour half marathon, with cross-distance time predictions. - [10K Sub-50 Training Pace Table](https://www.runningquotient.com/race-pace/10k/sub-50): Required pace and interval training paces to run 10K under 50 minutes. - [5K Sub-25 Training Pace Table](https://www.runningquotient.com/race-pace/5k/sub-25): Required pace and VO2max/threshold training paces to run 5K under 25 minutes. ## Coaching - [Online Coaching Service](https://www.runningquotient.com/course/online): RQ-certified coaches offering 1-on-1 and group online training programs across multiple distances and skill levels. - [Coach Hsu Kuo-Feng Profile](https://www.runningquotient.com/course/coach/rocky549): Elite endurance coach, sports author, and scientific training expert. Founder of the KFCS training system that powers RQ's AI coaching products. - [KFCS Workout Session Database by Hsu Kuo-Feng](https://www.runningquotient.com/workouts/session-type/rocky549): Expert-verified library of running training movements and drills — mobility and flexibility, foam rolling, stability and core, strength, plyometrics, resistance band work, and running technique drills — each session page includes an introduction, photo, and demo video. ## Articles & Content - [Articles Index](https://www.runningquotient.com/article/index): Running science articles covering training methodology, race preparation, recovery, and analytics interpretation. Authored by the RQ consultant group and certified coaches. ## Activities - [Sweat and Get Gifts · Get Moving Together](https://www.runningquotient.com/sweat-gift): Public RQ helper page for the continuation activity of Taiwan's Ministry of Sports "Sweat and Get Gifts" programme, which runs for 10 cumulative weeks from 2026-09-29 10:00 to 2026-12-06 23:59 Taipei time. RQ lists the synced running records that meet a weekly task (a single run of at least 30 minutes or at least 5 km) and links to each record so the runner can screenshot it and upload it on the official activity website, where 5 completed weeks earn a bronze digital completion certificate, 7 a silver one, and 9 or more a gold one plus entry to a NT$500 sports coin draw. The official activity website makes the final review decision. Platinum members can also receive a weekly Sunday reminder. ## Getting Started - [Upload Records Guide](https://www.runningquotient.com/help/watch): Start here to get a run into RQ. Pick where the record currently lives — Garmin Connect, COROS, Apple Watch / Apple Health, Strava, or an exported activity file — and follow that source's steps. Covers supported file types (.fit, .tcx, .gpx, .rq) and what to check when a record does not arrive. - [Upload from Garmin Connect](https://www.runningquotient.com/help/garmin): Connect Garmin Connect once, then let RQ import new running records. Explains where to authorize in the RQ app or on the website, why the Historical data permission is required to import past runs, and how to check the connection when a run is missing. - [Upload from COROS](https://www.runningquotient.com/help/coros): Authorize COROS so RQ receives new running records after the COROS app syncs them. Notes that runs recorded before connecting are not imported automatically and must be exported as FIT and uploaded manually. - [Upload from Apple Watch / Apple Health](https://www.runningquotient.com/help/apple-health): Apple Watch workouts reach RQ through Apple Health and the RQ iOS app. Covers connecting Health, granting workout permissions, and uploading unchecked records from the record list. - [Upload from Strava](https://www.runningquotient.com/help/strava): Connect Strava directly, or use it as a bridge for devices that can only sync there. Explains the private-activity permission and why a direct connection is preferred for Garmin, COROS and Apple Watch. - [Manual File Upload](https://www.runningquotient.com/help/manually): Export the original activity file and upload it to RQ. Covers exporting from Garmin Connect and the COROS app, the accepted formats (.fit, .tcx, .gpx, .rq), duplicate handling, and Premium batch upload of up to 20 files. ## Membership - [Premium Membership](https://www.runningquotient.com/store/premium): Unlock advanced analytics, complete training history, and premium coaching features. ## About - [About RQ](https://www.runningquotient.com/site/about): Company background, mission, and team information. ## Optional - [Sitemap (XML)](https://www.runningquotient.com/sitemap.xml): Complete machine-readable URL list (sitemap.xml) for full-coverage crawling.