Loading…
| Zone | % HRR | BPM | Use |
|---|---|---|---|
| Z1 | <60% | <136 | Recovery |
| Z2 | 60–70% | 136–149 | Easy & long runs — hard ceiling |
| Z3 | 70–80% | 149–161 | Caution — avoid on easy/long days |
| Z4 | 80–90% | 161–174 | Tempo fast stints only |
| Z5 | 90–100% | 174–186 | Max effort — rare |
Whole run stays under 149 bpm. If HR creeps up, slow down — the pace is whatever that effort produces.
Build-up and build-down under 149 bpm. Fast stints capped at 161–174 bpm — effort-limited, not pace-limited.
Stays aerobic start to finish, regardless of pace. Grow distance in small steps, roughly +1 km every 2–3 weeks.
Spacing rule: at least 48 hours between any two hard-effort days — tempo, long run, or a competitive padel session all count. Circuit breaker: if a session's HR sits clearly above your recent baseline for that distance/pace, downgrade the next session to easy (or rest) instead of pushing through. The 21 km/week goal always comes second to the zone caps.
Check this morning's resting HR on the watch. 5–8+ bpm above baseline is a real fatigue signal, not a feeling — treat it as one.
If holding an easy run under 149 bpm means a pace far slower than usual, that's your body answering — let the pace drop, don't push HR to compensate.
Before you start: does this session feel like it needs willpower to complete, versus just showing up? Willpower-needed is a stop signal on its own.
Two markers together → hard stop. Elevated resting HR plus a flat or heavy feeling means convert the session to easy, shorten it, or skip it and shift the week — don't try to make up the distance later. A week that finishes at 15–18 km with every session in its proper zone beats a week that hits 21 km by overriding the caps. That override is exactly what led to the 18 Sep blow-up.
| Date | Dist | Time | Pace /km | Avg HR | TE |
|---|