Five intensity zones
Train in one of five intensity zones, depending on your goal.
5. Sprint: mostly used as part of interval training.
4. Speed: high tempo training to improve your speed and fitness.
3. Endure: moderate to high tempo training to improve your lung and heart capacity.
2. Fat Burn: moderate tempo training, great for weight loss.
1. Easy: easy tempo training, mostly used for warm-up and cool down.