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training & recovery
Level Discovery
Discover Your Zones and Test Yourself From Week One
How hard should you push during each training? Without a clear answer, you're training by feel, often neither too hard nor too easy. Intensity zones sort this out: these simple markers tell you where you should be in each session. This is where we introduce them, and nowhere else in the Academy. You'll also learn to feel your effort without any equipment, then take a first field test in your first week to calibrate your zones to your reality. The idea is simple: to train just right, neither too hard nor too soft, to progress and have fun.
What you'll learn
- •You understand what intensity zones are and how they're used daily.
- •You recognize your effort on a simple perception scale, from easy to intense, then on an RPE scale from 0 to 10, without any sensors.
- •You take a first field threshold test in your first week to calibrate your zones, instead of relying on an age-based formula.
- •You identify Zone 2, your fundamental endurance, as the foundation where you'll spend most of your time.
- •You know that heart rate measures your effort, not your speed, and that it can vary with heat or fatigue.
The lessons
You can read the lessons before or after the quiz, at your own pace.
Ready to validate this module?
14 questions • ~8 min • Pass threshold: 80%