Your week, three ways
Illustrative two-session week.
- Hard by time
- 25.0%
- 19:12 of 1:16:42
- Running time; walks and standing excluded.
- Hard by distance
- 33.4%
- 4.800 km of 14.383 km
- Running distance; walks excluded.
- Hard session goals
- 50.0%
- 1 of 2 sessions
- One vote per session, regardless of length.
Entered labels, not measured physiological zones. Recovery uses its entered label; inter-set standing rest is unclassified.
Intensity totals
Example week
- Running time (excludes walks and standing)
- 1:16:42
- Running distance (excludes walks)
- 14.383 km
Recovery accounting: entered recovery labels; inter-set standing rests are unclassified.
| Entered label | Time share | Distance share | Session goals (2 sessions) |
|---|---|---|---|
| easy | Time share:75.0%57:30 | Distance share:66.6%9.583 km | Session goals (2 sessions):50.0% (1) |
| moderate | Time share:0.0%0:00 | Distance share:0.0%0.000 km | Session goals (2 sessions):0.0% (0) |
| hard | Time share:25.0%19:12 | Distance share:33.4%4.800 km | Session goals (2 sessions):50.0% (1) |
| unclassified | Time share:0.0%0:00 | Distance share:0.0%0.000 km | Session goals (2 sessions):0.0% (0) |
Entered labels describe the plan, not measured physiological time in zone. Percentages depend on denominator and recovery convention; no universal 80/20 target is prescribed.
A session gets one vote from its goal label, regardless of its length. No session is assigned a physiological zone from its pace. Incomplete denominators produce unknown shares, not percentages of only the known subtotal.
Account for your week
Count running sessions only. Each session’s goal label gets one vote; its blocks determine time and distance shares. These are entered labels, not measured physiology. No 80/20 target is supplied.
Why the denominator matters: weekly time versus distance per session (24 January 2025). Muñoz et al. (2014) measured cumulative time in defined physiological zones; this manual accounting tool does not perform those measurements or establish a universal training ratio.