Two tools, different demands
Intervals alternate harder efforts with planned recovery. Steady sessions ask you to hold a manageable pace for longer. Neither format needs to replace the other. The right mix depends on your goal, training history and the rest of your week.
Protect the easy days
An easy session should feel different from a hard one. Use a pace where you can comfortably speak in full sentences. If every workout becomes a race, it gets harder to arrive fresh for the sessions that need your best effort.
“A useful plan gives you a clear reason to come back.”THE FORGE COACHING STANDARD
Build from a repeatable baseline
Start with a schedule you can recover from. Record how you feel the next day, and ask your coach when to add more. Consistency and sensible progression matter more than winning any individual workout.
Illustrative editorial content for the FORGE template. Training should be adapted to your experience and circumstances.
