The illustrated starter
Definitions, device navigation, completed workout and weekly examples, plus questions with answers.
Download the PDF Read the complete online versionTHE RESOURCE LIBRARY
Keep the useful parts.
Complete learning material you can read now, save for later or print. Everything in this first collection is free.
Three ways to read a zone
FORMULA
A general estimate
Read the assumptions.
WATCH
A configured range
Read the settings.
EFFORT
A relative description
Keep words with words.
Matching numbers would not measure your individual threshold.
Educational draft · Based on Apple, AHA and CDC · References in the starter guide
A one-page visual reminder of what each signal can tell you.
Download the diagramA week, already worked out
YOUR WEEK, EXPLAINEDFictional example
44 min
labelled Zone 2
across 3 example sessions
95 min total15 min unclassified
A descriptive summary, not a target or a health score.
Fictional teaching records. Same zone definition across all three sessions.
Other zones: 36 min.
A completed review example, with unknown time kept visible.
Download the exampleWHAT’S INSIDE
A short course with a finish line.
- Start with a question you can answer
- A label has a method behind it
- Find the view before changing the setting
- Read one record without filling in the gaps
- Turn three sessions into one useful review
- Check your understanding
Educational draft. References checked 2026-09-14; professional review and device testing pending. Downloads are for personal learning.
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A future course pack?
We are considering an expanded illustrated course at $4.99 once. It is not on sale. The starter above stays free.