When training with REN, you’ll see different workout intensities. These are based on your VO₂max pace (VO), Critical Speed pace (CS), and Aerobic Threshold pace (AeT).
These values are estimated during onboarding.
They are recalibrated automatically as you train, using your workout data.
You can also refine them with specific VO₂max, CS, and AeT tests inside the app.
Each intensity has a color, rating of perceived exertion (RPE), and a link to your physiological thresholds.
Workout Intensities in REN
| Intensity | Description | Color | RPE |
|---|---|---|---|
| Walking | Easy recovery walking | Grey | 1 |
| Endurance | Comfortable endurance running | Blue | 4 |
| Endurance | Steady endurance effort | Blue | 5 |
| Endurance | Moderate-to-strong endurance pace | Blue | 6 |
| Aerobic threshold | Around aerobic threshold | Green | 7 |
| Aerobic threshold | Close to aerobic threshold | Green | 8 |
| Critical speed | Threshold effort | Yellow | 9 |
| VO (VO₂max) | Maximal aerobic capacity | Red | 10 |
How to Think About the Zones
Grey (Recovery) → Very easy effort. For recovery walks, warm-ups, and cool-downs.
Blue (Endurance) → The bulk of your training. Builds aerobic capacity, low injury risk.
Green (Aerobic Threshold) → Harder sustained runs, improving efficiency and stamina.
Yellow (Threshold) → Near your max steady pace; develops lactate tolerance.
Red (VO₂max) → All-out efforts at your maximum aerobic capacity. Short, very intense.
Intervals and Pacing Ranges
When REN prescribes interval workouts, the target pace isn’t a single number but a range of ±5 seconds around the target intensity.
👉 For example:
If your CS + 30s pace is 5:00 min/km, then your interval range is 4:55–5:05 min/km.
This allows flexibility depending on fatigue, terrain, and weather.
✅ Tip: Don’t worry if these paces feel slightly off in the beginning. REN continuously adapts them as you log more workouts, ensuring your training stays accurate and personalized.