1 Lesson 1 / 4 lessons
Find Your Easy Intensity
The first job is learning what repeatable effort feels like.
What this lesson solves
Use effort, conversation, and heart rate without treating one number as law.
Use three signals
Start with the talk test and perceived effort, then use heart rate as a cross-check rather than the only answer.
Create a baseline
Repeat a flat, easy route and record effort, average heart rate, pace, and next-day recovery.
Put it into practice
- Choose a flat route that is easy to repeat.
- Use the talk test before checking heart rate.
- Record duration, effort, average heart rate, pace, and next-day recovery.
Ready to move on when
You can speak in complete sentences, finish with energy left, and train normally again within one or two days.
Avoid this mistake
Heat, hills, stress, caffeine, poor sleep, and inaccurate sensors can all raise heart rate. Do not treat a single number as a pass-fail test.