Digital guide for recreational runners and cyclists
Know when to push. Know when to ease off. Know when to stop.
A short decision guide for recreational runners and cyclists, for the moment a familiar pace suddenly feels harder than it should and your watch says everything is fine.
$20. One payment, instant access.
Effort Read
Know Your Effort Limits
A decision guide for recreational runners and cyclists
The problem
Your watch says the pace is normal. You still have to decide in seconds.
Your legs feel heavy, your breathing is louder than expected, and you have to choose: hold on, ease off, or stop.
Most athletes decide by gut feeling, then replay the choice all evening. This guide gives you a simple way to decide in the moment, and a record to learn from afterwards.
What's inside
69 pages, PDF. A practical reference, not a training plan.
- 01
Your usual hard
How to build a personal baseline from your next three workouts, so "this feels off" has something to be compared with.
- 02
When the watch and your body disagree
The 0 to 10 effort scale (Borg CR10) and the Talk Test, in a 4-step check you can do while moving.
- 03
Soreness has a clock
How to read timing, location and behaviour of soreness, and when to keep going easy or pause.
- 04
Stop means stop
The four warning signs that mean stop and seek medical help, and how to decide before you need to.
- 05
Heat, water and the wrong guess
Why "just drink more" is not always the right answer on long, hot sessions.
- 06
When rest doesn't reset you
How to tell one bad day from a pattern worth discussing with a professional.
- 07
The call you can track
The Three Call Check (symptom, trend, context) to record whether you kept going, eased off or stopped.
Two printable bonuses
Three Call Check Workout Card
One page, for use mid-session.
Three Workout Baseline Worksheet
Effort, pace, soreness, recovery.
A page from the guide
When the watch and your body disagree
A 4-step check you can do while moving.
- 01
Name the effort 0 to 10.
- 02
Say a short sentence.
- 03
Compare with the purpose of the session.
- 04
Make a small adjustment and check again.
Who it's for
- Recreational runners and cyclists who train steadily and want to stop guessing at every hard patch
- People who often finish sessions unsure whether they quit too early or pushed too far
- Anyone who wants a calm, repeatable way to make the call
What it is not
Not a training plan, not medical advice, and not a diagnosis tool. It will not tell you your pace targets. It helps you read effort and symptoms, and it is clear about when to stop and get medical help.
Your watch says the pace is normal. Your legs feel heavy. You have to decide in seconds: hold on, ease off, or stop.
3-question effort check
Is this a normal hard stretch, or the start of a blow-up?
Answer three questions about the watch vs feel, recovery, and second-half fade. You will get a read on whether fatigue is stacking or just a hard run.
Question 1 of 3
Late in a long session, do you trust the watch more than how hard it actually feels?
Get the guide
$20. One payment, instant access.
One-time purchase
Know Your Effort Limits
$20one time
- 69-page PDF, instant access on your phone
- Three Call Check Workout Card
- Three Workout Baseline Worksheet
- 14-day refund if it does not help you make clearer calls
Try it on your next three workouts. If it does not help you make clearer calls, ask for a full refund within 14 days.
FAQ
What do I get after paying?
Instant access to the PDF, readable on your phone.
Is it for marathon training specifically?
It's for recreational endurance athletes in general (running and cycling). It doesn't contain a marathon race plan.
Is it a training plan?
No. It's a decision guide.
Does it replace a doctor?
No. It tells you when to stop and seek medical help.