Understanding Training Intensity and the Three M’s
You’ll come across different intensity levels throughout your ENSO training plan:
Easy: This is a comfortable, steady pace where conversation flows easily. Whether swimming, cycling, or running, you should feel relaxed and in control.
Fast/Hard: For short bursts of effort (usually less than a minute), this is a challenging pace but not all-out. When running, aim for no more than 90% of your max effort.
As You Feel: This allows you to tune into your body. If you’re feeling good, push a little harder. If not, ease off.
The Three M’s: MOD, MED, MAD (Perceived rate of Exertion – PRE)
At ENSO, we like to keep training simple. Rather than focusing on heart rate and power zones, which can often cause confusion, we use perceived exertion levels:
MOD (Moderate Effort): 4-5 out of 10 efforts. You’re pushing but still comfortable.
MED (Medium Effort): 6-7 out of 10 efforts. It’s challenging, but sustainable.
MAD (Mad Effort): 8-9 out of 10 efforts. This is tough and used sparingly, often towards the end of a session.
Remember, we never go to 100%—that’s saved for race day (In training it causes too much stress and adds marginal gains. Higer risk of injury also)
A Closer Look at Intensity Levels
Moderate Effort: Sustainable for long periods, it’s used for warm-ups, cool-downs, and some core parts of the workout. It’s a pace where you feel you’re working but can maintain it for hours if needed.
Swim: Comfortable, allowing quick recovery after efforts.
Bike: Steady pace, sustainable over long rides.
Run: You’re picking up the pace but still feel you could keep it up for a while.
Medium Effort: This is harder but not exhausting. It’s similar to how you would race when fully fit. Conversation is limited, but you can keep going.
Mad Effort: This is for short, intense bursts. It’s uncomfortable but manageable for limited periods.
Swim: Fast, short efforts with rest.
Bike/Run: Used towards the end of a workout, pushing through fatigue but never all-out.
