{"id":782515,"date":"2026-05-08T18:32:30","date_gmt":"2026-05-08T18:32:30","guid":{"rendered":"https:\/\/www.europesays.com\/us\/782515\/"},"modified":"2026-05-08T18:32:30","modified_gmt":"2026-05-08T18:32:30","slug":"how-accurate-is-your-smartwatch-data","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/782515\/","title":{"rendered":"How accurate is your smartwatch data?"},"content":{"rendered":"

Many runners rely on smartwatches for training, using them to track pace, distance and heart rate. They can also be used to monitor your overall health and determine how much recovery you need, thanks to metrics such as heart rate variability<\/a> (HRV). Some studies over the past few years have exposed accuracy issues with modern watches, cautioning runners not to trust everything their watch tells them, but the technology has been improving. We spoke to representatives from Coros and Garmin about how far running watch tech has come and the areas it can still be improved.<\/p>\n

\"\"<\/p>\n

GPS tracking<\/p>\n

Distance tracking has come a long way in the past five years. New smartwatches feature<\/a> dual-band and Global Navigation Satellite System (GNSS) capabilities, delivering more accurate tracking in challenging environments (such as city centres that tall buildings, for example). This technology reduces tracking errors caused by signals reflecting off buildings, rocks or trees. It\u2019s thanks to improvements in tracking accuracy that people can create Strava art<\/a> in cities using their GPS.<\/p>\n

\"stravaPhoto: Peter GPS Artist\/Strava<\/p>\n

Coros\u2019s head of product marketing, Darian Allberry<\/strong>, commended the rapid advancement in GPS technology across all brands. \u201cIn GPS tests five-plus years ago, it was common to see watches have an error margin of five per cent or more in challenging environments,\u201d he says. \u201cNow, when you look to compare accuracy across any device, you\u2019re typically going to be looking at a difference of 200 to 600m over the course of an entire marathon.\u201d<\/p>\n

Natalie Miller <\/strong>of Garmin International\u00a0is quick to point out that tracking is improving beyond just dual-band and GNSS.\u00a0\u201cWe often make improvements in antenna performance and power efficiency,\u201d she says, \u201clayered on top of the basic GNSS technology from the chipset vendors.\u201d<\/p>\n

\n

Smartwatches for Spring<\/a><\/p>\n<\/blockquote>\n

Heart rate<\/p>\n

Heart rate tracking <\/a>has been one of the most heavily critiqued<\/a> components of modern smartwatches. Although advances in modern heart rate sensors have made activities such as general fitness and easy runs straightforward to monitor, you still need to be cautious about what your heart rate indicates during higher-intensity workouts.<\/p>\n

\u201cThe sensors have limitations,\u201d Allberry says. \u201cThey measure blood flow via light, so factors such as cadence lock (where the watch mistakes your step rate for your heart rate), cold weather (which reduces blood flow to the extremities) or vibration (from running on an uneven surface) can cause accuracy problems.\u201d<\/p>\n

\"Resting<\/p>\n

If you require a more accurate reading, a dedicated chest strap heart rate monitor is still more accurate than wrist-based HR tracking, though it can be uncomfortable during longer activities. Coros recommends its HRM arm band, which functions like a smartwatch but has the accuracy of a chest strap. \u201cAs you move closer to the heart (i.e. upper bicep), you get less noise in the data and more reactive readings,\u201d Allberry says. \u201cFrom an internal test we conducted, the accuracy of our HRM is 98 per cent to 99 per cent\u2013the same as a chest strap.\u201d<\/p>\n

Sleep<\/p>\n

Watches\u2019 shut-eye tracking may be improving, but that does not mean you should rely on it completely. Sleep tracking on most watches estimates duration by monitoring HRV, heart rate and movement, all of which are useful for understanding your recovery.<\/a> \u201cConsumers should view sleep stages (i.e., deep, REM, light) as high-level estimates, rather than medical-grade data,\u201d he adds.<\/p>\n

\"sleep<\/p>\n

If you have extended sleep issues, it\u2019s best to consult a sleep lab that can measure brain activity and provide the most precise single-night breakdown. \u201cWe encourage users to focus on long-term trends, such as a consistent drop in deep sleep or a rise in resting heart rate,\u201d Alberry says. \u201cThese are more reliable indicators of recovery and overtraining.\u201d<\/p>\n

For sleep, smartwatches are better suited to helping you understand your recovery and training readiness. \u201cWearables estimate sleep stages with a fair level of accuracy,\u201d Miller says, \u201cwhich is valuable to view trends for optimal personal recovery.\u201d<\/p>\n

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