Log workout
RPE guide — how hard did it feel?
Rate the whole session (intensity + how much it took out of you), not a single moment. Two gut checks: how many words you could say, and how many more reps/minutes you had left.
| RPE | How it feels |
|---|---|
| 2–4 | Easy → steady. Hold a full conversation. Easy runs live here. |
| 5 | Moderate. Short sentences. Working but controlled. |
| 6–7 | Comfortably hard → hard. A few words only. Tempo, honest interval reps, a competitive soccer game. |
| 8–9 | Very hard → near-max. A word or none. Tough intervals; repeated all-out sprints. |
| 10 | Maximal — nothing left. Time-trial finish, a max sprint. |
Next 24h conditions
What is WBGT? (heat zones explained)
WBGT (Wet-Bulb Globe Temperature) is a single composite heat-stress score for exercising outdoors — not a temperature reading. We show it as a plain number. It blends:
- Humidity (~70% of the score) — the biggest factor. In humid air your sweat can't evaporate, so you can't shed heat.
- Sun / radiant heat (~20%) — an open track in full sun scores higher than shade, so the number climbs through the morning.
- Air temperature (~10%).
Don't compare the WBGT number to the °F air temp on your phone — it's a different, blended scale (the numbers run lower). For each workout time slot the app also shows the actual air temp and dew point in °F, which are the numbers you already know.
| Zone | WBGT | What it means for your session |
|---|---|---|
| 🟩 Green | <18 | Full quality. Time trial possible. |
| 🟨 Yellow | 18–23 | Normal training; hydrate. |
| 🟧 Orange | 23–28 | Hold goal pace but cut a rep or two; longer recovery on aerobic work; no TT. |
| 🟥 Red | >28 | No hard track work — easy/aerobic only, earliest AM; no TT. |
Why we don't just slow your paces: heat barely slows a 2-minute 800m race, so we hold your goal-pace targets and instead cut volume, lengthen recovery, and pick the coolest window. A 🟢 on a time slot = a time-trial-worthy morning (cool, dry, calm).