Intensity graph — what can I learn?
Written By KULG App
Last updated 11 months ago
KULG Intensity graph shows the amount of high-intensity run kilometres compared to your total distance. KULG App let’s you track high intensity kilometres on different types of runs, so you can see how much of your total running volume felt hard and how much easy.
Running at higher intensities, specifically in heart rate zone 3 or above (higher than ca 80% of your maximum heart rate) or at an effort level of 6 or higher on a 10-point scale, can boost performance by building aerobic capacity and muscular endurance. These intensities engage the cardiovascular and respiratory systems more than lighter efforts, helping your body adapt to handle faster paces for longer.
What to track as high-intensity km: 🥵
→ running races: full race distance (e.g. 5 km race = 5 km high intensity)
→ tempo runs: tempo distance (e.g. 15 km workout with 4 km tempo = 4 km high intensity)
→ other runs: repetitions (e.g. 10×200 m repeats in a 10 km run = 2 km high intensity)
NB! Daily option is available if the selected time frame is within 6 months and weekly if it’s within 1 year.
Including these more challenging efforts in your training plan can increase lactate threshold and stamina, which helps improve speed and overall running efficiency. It is crucial to balance high-intensity runs with easier sessions, however, to avoid burnout and injury while improving performance. Consistently reviewing intensity distribution and prioritizing recovery helps ensure steady progress, allowing your body to adapt to training loads effectively and ultimately reach your fitness goals.
Tips to understand progress 💡
→ Monitor how high-intensity volume has changed over weeks or months, ensuring steady progress without sudden increases to reduce the risk of injury and overtraining.
→ Keep high-intensity running to maximum 20–25% of your weekly volume to maintain a sustainable balance between building speed and allowing enough time for recovery.
NB! 📍
If you would like to have the possibility to track high intensity by duration, not by distance, please upvote here.