TRAINING ZONES AND RUNNING INTENSITY

Hello everyone, this is Ítalo Valu, your coach!
In running training, you can use speed, heart rate, perceived exertion, or power to measure your intensity.
Speed measures how fast you are moving, while heart rate and perceived exertion measure how your body is handling that pace.
When you're running on relatively flat terrain, speed is a useful measure, but it's not as useful on technical or steep terrain, where you're likely to be much slower, and trying to maintain pace will require much greater effort.
Heart rate is a useful measurement during any steady-paced workout, even uphill, however, heart rate is slow to respond to sudden changes in intensity.
This means that if you're doing short, quick efforts like sprints, it's best to use perceived effort to measure intensity, as it will be difficult to look at your watch while running at full strength.
Nowadays, in addition to heart rate and pace, some watches are capable of measuring power during running.
You can also train using this measure, but I personally still find it inefficient and ineffective, but if you want we can also use it.
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