The Intensity Mix (easy vs quality)

The Intensity Mix shows how your training splits between easy and quality minutes over the last 4 weeks. Most weeks should land around 80% easy / 20% quality — easy running builds the aerobic base, and the quality minutes sharpen it. Too much quality is how you stall or get hurt.

"Quality" counts only the work-interval minutes of a hard session — a 60-minute threshold session of 2×15 min is 30 quality minutes, not 60. Its warm-up, jog recoveries and cool-down are easy, aerobic time.