Adaptive Coach

Coach's Commentary

Coach's Note: Your last recorded run, 22 days ago, showed a high average heart rate of 171 bpm and a peak of 196 bpm, indicating a strong effort. For your upcoming W1 Run 3, the focus completely shifts to active recovery. This session is crucial for physiological adaptation, so you'll need to consciously manage your effort to strictly keep your heart rate below 150 bpm.

Today's Directive

Your Next Run: W1 Run 3 - Recovery (20 minutes very slow jog/walk)
Based on the intensity of your previous run, it's vital to truly commit to the 'recovery' aspect today. Your primary goal is to strictly maintain your heart rate below 150 bpm for the entire duration. This may mean incorporating walking segments or slowing down significantly more than you're used to.
Focus on feeling refreshed, not fatigued. This run is an active recovery tool, not a fitness builder in itself, but it sets you up for harder sessions later.

Up Next in Queue

Recov W1 Run 3: Recovery

Long W1 Run 4: Long Run

Base W2 Run 1: Base Check

Hills W2 Run 2: Hill Power

Run History

Hills 24 Mar

5.01 km

7:22 /km

171 bpm

36:55 time

Base 11 Feb

3.51 km

7:16 /km

161 bpm

25:31 time