SUB 係咩嚟？What is SUB?

SUB 係一個免費跑步 App，由 Sub5 到 Sub3 揀目標、計配速、搵賽事（本地同海外）、加入跑會跑班、連 Garmin・COROS 自動同步訓練。SUB is a free marathon training app — pick your goal (sub-3 to sub-5), calculate pacing, find races (local & worldwide), join clubs, and auto-sync training from Garmin and COROS.

SUB App 免費嗎？Is SUB free?

係！SUB 完全免費，冇訂閱、冇付費功能、冇廣告。Yes, SUB is completely free with no subscriptions, no premium features, and no ads.

我可以喺 SUB 搵到邊啲賽事？What races can I find on SUB?

SUB 收錄香港、日本同海外嘅跑步賽事，包括 5K、10K、半馬、全馬同超馬。你可以按距離篩選、儲存心水賽事、同埋記錄完賽時間。SUB lists running races in Hong Kong, Japan and overseas, including 5K, 10K, half marathon, full marathon, and ultra marathon events.

點樣計算馬拉松配速？How to calculate marathon pace?

用 SUB 嘅配速計算器，輸入你嘅目標完賽時間同比賽距離，即時計算出每公里配速。例如 sub-4 馬拉松需要每公里 5:41 配速。Use SUB's pace calculator: enter your target finish time and race distance to instantly get your per-km pace. For example, a sub-4 marathon requires 5:41/km pace.

Sub3 馬拉松需要幾快配速？What pace for a sub-3 marathon?

Sub3（三小時內完成馬拉松）需要平均配速 4:15/km。用 SUB App 嘅配速計算器可以即時計算任何目標時間嘅配速。A sub-3 marathon (finishing under 3 hours) requires an average pace of 4:15/km or 6:52/mile. Use SUB's pace calculator to plan your race splits.

Sub330 馬拉松需要幾快配速？What pace for a sub-3:30 marathon?

Sub330（三小時午內完成馬拉松）需要平均配速 4:58/km。善用 SUB 嘅訓練系統和配速計算器，幫你達成 Sub330 目標。A sub-3:30 marathon requires 4:58/km average pace. Use SUB's training and pacing tools to achieve your sub-330 goal.

Sub4 馬拉松需要幾快配速？What pace for a sub-4 marathon?

Sub4（四小時內完成馬拉松）需要平均配速 5:41/km。這係很多跑手嘅第一個重要目標，SUB 可以幫你計算配速同追蹤訓練進度。A sub-4 marathon requires 5:41/km pace. This is a popular milestone for many runners — SUB helps you calculate pace and track your training progress.

SUB 支援咩跑步錶？What running watches does SUB support?

SUB 支援 Garmin（Forerunner、Fenix、Epix 全系列）、COROS（Pace 3、Apex 2、Vertix 2）、Apple Watch（透過 HealthKit）同 Polar。所有錶嘅 activity 都會自動同步,教練派嘅功課完成跑步即自動標記。SUB supports Garmin (all Forerunner, Fenix, Epix models), COROS (Pace 3, Apex 2, Vertix 2), Apple Watch (via HealthKit), and Polar. Every watch auto-syncs activities, and coach-assigned workouts auto-complete the moment a matching run lands.

用 Garmin 練馬拉松最好用咩 app？What is the best app for Garmin marathon training?

SUB 係 Garmin 跑手練馬拉松嘅 goal-driven app。連結 Garmin Connect 之後,跑步活動每隔幾分鐘自動同步,SUB 會根據你目標(Sub3、Sub330、Sub4)計返每公里嘅 target pace,搵啱賽事,教練派嘅功課完成跑步即標記完成。Garmin Connect 係 logging tool;SUB 係 training tool。SUB is the goal-driven companion app for Garmin runners training for a marathon. After connecting Garmin Connect, runs auto-sync every few minutes; SUB calculates target pace for your Sub-3 / Sub-3:30 / Sub-4 goal, surfaces matching races, and auto-completes coach-assigned workouts. Garmin Connect logs your activity — SUB drives your training.

點樣連 Garmin 去 SUB？How to connect Garmin to SUB?

開 SUB App → Settings → Connect Garmin → 連結你嘅 Garmin 帳號。第一次同步會 backfill 過去 90 日嘅 activities,之後每次跑完幾分鐘自動更新。完全免費。Open SUB App → Settings → Connect Garmin → connect your Garmin account. First sync backfills the past 90 days of activities; subsequent runs auto-sync within minutes. Free.

點樣連 COROS 去 SUB？How to connect COROS to SUB?

開 SUB App → Settings → Connect COROS → 連結你嘅 COROS 帳號。第一次同步會 fetch 過去 90 日 activities + 詳細 lap data,之後每幾個鐘自動 sync 一次。In SUB App → Settings → Connect COROS → connect your COROS account. First sync backfills 90 days of activities with full lap detail, then keeps syncing every few hours.

Garmin 同 COROS 可唔可以同時用同一個 SUB account？Can I use Garmin and COROS at the same time?

可以,而且係 SUB 嘅核心功能。兩隻錶可以同時 connect 去同一個 account。如果你戴住兩隻錶跑同一程,SUB 會智能 dedupe — 月跑量/週跑量取最大值(唔會 sum)而避免雙重計算。Coach 派嘅功課,Garmin 或 COROS 邊邊先完成 sync 就先標記完成。Yes — this is a core feature. Connect both Garmin and COROS to the same SUB account. If you wear both on the same run, SUB intelligently deduplicates: monthly and weekly mileage take the maximum across sources (never the sum), so totals stay honest. Coach-assigned workouts auto-complete from whichever watch syncs first.

SUB 同 Garmin Connect 有咩唔同？How is SUB different from Garmin Connect?

Garmin Connect 係 logging 同 historical analytics 嘅工具。SUB 係 goal-driven training app:你揀 Sub3、Sub330、Sub4 目標,SUB 計返每公里需要嘅 target pace、推薦適合嘅 races、儲低 coach 派嘅 workout,跑完之後自動標記完成。SUB 仲整合 COROS + Apple Watch + Polar,跨 brand 都可以用。Garmin Connect logs runs and shows historical analytics. SUB is a goal-driven training app: you pick a marathon goal (sub-3, sub-3:30, sub-4), SUB calculates per-kilometre target pace, recommends matching races, stores coach-assigned workouts, and auto-completes them after your run. SUB also unifies COROS, Apple Watch, and Polar — perfect if you use multiple watch brands.

SUB App 喺邊度下載？Where to download SUB?

SUB 可以喺 iOS App Store 同 Google Play 免費下載。搜尋 "SUB 跑步" 或者直接去 subdim.app 搵下載連結。Download SUB for free from the iOS App Store or Google Play. Search "SUB running" or visit subdim.app for direct download links.

SUB 支援咩語言？What languages does SUB support?

SUB 支援繁體中文、英文同日文三種語言。SUB supports Traditional Chinese, English, and Japanese.

SUB. — Garmin & COROS Marathon Training App | Sub3 Sub330 Sub4 Pace Calculator

SUB 係 Garmin、COROS 跑手練馬拉松嘅 companion app。連結 Garmin Connect 或者 COROS 帳號之後,跑步活動自動同步,SUB 會根據你目標(Sub3、Sub330、Sub4)計返每公里 target pace,搵啱賽事,教練派嘅 workout 完成跑步即標記完成。

SUB is the marathon training companion app for Garmin and COROS runners. Connect Garmin Connect or your COROS account and runs auto-sync to SUB; pick a Sub-3, Sub-3:30, or Sub-4 marathon goal and SUB calculates the per-kilometre target pace, surfaces matching races, and auto-completes coach-assigned workouts the moment your watch syncs.

For Garmin Runners

SUB 全面支援 Garmin Forerunner、Fenix、Epix 系列。連 Garmin Connect 之後過去 90 日 activities 自動 backfill,之後每次跑完幾分鐘自動 sync。教練派嘅 workout(Sub3 配速 LSD、interval、tempo)完成跑步即自動標記完成,唔需要 manually tap。如果你係 Garmin Connect 用得耐覺得單純 logging 唔夠,SUB 就係加埋 goal-driven training layer 嗰個 missing piece。

SUB supports the full Garmin lineup (Forerunner, Fenix, Epix). After connecting Garmin Connect, the past 90 days of activities backfill automatically and every subsequent run syncs within minutes. Coach-assigned workouts (Sub-3 long runs, intervals, tempo) auto-complete the moment a matching run lands — no manual tap required. If you've outgrown Garmin Connect as a pure logging tool, SUB is the missing goal-driven training layer.

For COROS Runners

SUB 全面支援 COROS Pace 3、Apex 2 Pro、Vertix 2。Activity 自動同步,進階指標(步幅、垂直振幅、垂直振幅比、觸地時間)同 lap-by-lap detail 都讀到。教練派功課,COROS 跑完同步嗰陣即標記完成。

SUB supports COROS Pace 3, Apex 2 Pro, and Vertix 2. Activities sync automatically with full running dynamics (stride length, vertical oscillation, vertical ratio, ground contact time) and lap-by-lap detail. Coach-assigned workouts auto-complete the moment COROS finishes its sync.

Use Both Garmin and COROS Together

同時連 Garmin + COROS 去同一個 SUB account 完全冇問題。SUB 智能 dedupe:同一程跑兩隻錶都 record 嗰陣,月跑量取最大值(唔係 sum)避免雙重計算。教練功課,Garmin 或 COROS 邊邊先完成 sync 就先標記。

Connecting both Garmin and COROS to the same SUB account is fully supported. SUB intelligently deduplicates: when both watches record the same run, monthly and weekly mileage take the maximum across sources (never sum), so totals stay honest. Coach-assigned workouts auto-complete from whichever watch syncs first.

馬拉松配速指南 Marathon Pacing Guide

Sub3 馬拉松：平均配速 4:15/km（6:52/mile）— 精英跑手目標
Sub330 馬拉松：平均配速 4:58/km（8:00/mile）— 進階跑手目標
Sub4 馬拉松：平均配速 5:41/km（9:09/mile）— 熱門里程碑
Sub2 半馬：平均配速 5:41/km — 半馬拉松目標

功能 Features

賽事資訊 - 香港、日本及海外跑步賽事 | Race Events - HK, Japan & overseas running races
配速計算 - Sub3/Sub330/Sub4 馬拉松配速即時計算 | Pace Calculator - instant marathon pacing for sub-3, sub-3:30, sub-4
跑步天氣 - 即時天氣助你揀最佳跑步時間 | Running Weather - real-time conditions for optimal training
跑會跑班 - 加入教練帶領嘅訓練小組 | Running Clubs - join coach-led training groups
Garmin・COROS・Apple Watch 自動同步 - 完成跑步即標記功課 | Auto-sync from Garmin, COROS & Apple Watch — workouts auto-complete on sync
排行榜 - 朋友、跑力分、跑步挑戰 | Leaderboard - friends, fitness scores, challenges
社區賽事 - 用戶自建跑步活動 | Community Events - user-created group runs
Apple Watch App | 完全免費 Completely Free