Adaptive Coach

Coach's Commentary

Excellent effort on your last 5k! The data shows you pushed very hard, with your average and max heart rates well into high-intensity zones. This makes your upcoming 'Recovery' run even more critical; it's essential to strictly adhere to the sub-150 bpm heart rate target to ensure proper recovery and adapt your body safely.

Today's Directive

W1 Run 3: Recovery - 20 min very slow jog/walk
After a significant break of 23 days, it's crucial to ease back in gently and focus purely on recovery.
Your sole mission for this run is to keep your heart rate strictly below 150 bpm for the entire 20 minutes.
This will likely mean a pace that feels incredibly easy, almost like a brisk walk. If your HR starts to climb above 150, slow down or walk until it drops.
This session is about promoting blood flow, aiding muscle repair, and reinforcing good movement patterns at a low intensity, not about speed or distance.

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