I don't get the speakers commands. For example he says run 4 out of ten for 2 min. So what am I supossed to do?
thanks for posting.
I see what is going on here . The numbers that miCoach gives you when doing the Assessment Workout don't have to do yet with the zones you will have later on, it is more to actually set up those zones that later on you will follow through the workouts.
The scale that is given in the Assessment Workouts can be understood like this:
1-4 level of effort on a scale of 1-10 can be understood from walking to jog, being the jog the number 4.
5-7 effort level on a scale of 1-10 can be undertood as a running phase but with a comfortable pace, you should be able to talk while running and should not feel too tired.
7 or 8 out of 10 is a hard effort level, not your maximum or highest, just hard level. At this point breathing will be a more difficult and you might feel that your muscles are starting to burn a bit because of the effort.
Finally, an effort of 8 or 9 out of 10 is when you do your greatest effort, however be careful, here you are not supposed to reach your maximum heartbeat but rather reach a higher intensity. If you feel that your body is really stressed, please slow down, the added stress on your body is not worth the extra effort.
For more information, have a look at this blog post. Here you can find more information about the Assessment Workout.
If you have further questions, please let us know.
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