Read the guide · Training
How Letz Guides Your Running, Walking, and Sports
Running and walking in Letz are not just random minutes: each session includes a warm-up, an effort phase, and a cool-down, intensity is guided by how easily you can talk, and a technique tip appears during the effort block. First-time runners start with run-walk intervals; walkers build up to interval walking. A stage only advances when the previous one was completed without struggling—and a day of low readiness makes the session lighter without locking anything out. Swimming becomes a pool workout card in meters, and classes or sports (dance, martial arts, soccer) are logged with duration and "How was it?", capturing the session load even without a watch.
Rules and studies
- 01Exercise Intensity via the Talk TestThe point where speaking in full sentences becomes difficult coincides with the first ventilatory threshold; conversing comfortably marks light effort, without needing a watch or chest strap.Each cardio block displays and announces intensity using the talk test: light allows conversation, steady allows only short sentences, and hard allows only isolated words.
- 02Interval walkingAlternating 3 minutes of brisk walking with 3 minutes at an easy pace improves aerobic fitness and blood pressure more than continuous walking for the same total duration.The walking track starts with continuous walking and, once the initial milestones are met, progresses to interval walking with 3 minutes fast and 3 minutes easy, up to 5 rounds.
- 03Run-Walk MethodAlternating running and walking yields the same results with less muscle soreness and fatigue in recreational runners.True beginners start with run-walk intervals (1 minute running and 1:30 walking) and progressively replace walking with running step by step until reaching 30 continuous minutes.
- 04How Much to Increase Running MileageThe 10% weekly rule did not hold up; volume-related injury risk rose in runners who increased weekly distance by more than 30%.A stage only progresses once the previous one has been completed without feeling difficult—never simply by the calendar—and cardio blocks increase by just a few minutes at a time.
- 05Recent Workload as a Signal, Not a BlockerThe acute-to-chronic workload ratio has statistical flaws and does not predict injury reliably enough to halt training; it serves as one signal among others.Low readiness makes the day's cardio lighter (no sprints, fewer rounds), but nothing is blocked and the user decides.
- 06Shorter, quicker stepsIncreasing steps per minute by 5 to 10% reduces load on the knee and hip; there is no universal optimal cadence.The running technique tip is "short, quick steps, landing under the hips", without prescribing a fixed number of steps per minute.
- 07Session Training Load from Perceived ExertionDuration multiplied by the effort reported at the end of a session closely tracks training load measured by heart rate across any modality.Classes, sports, and swimming logged with “How was it?” (light, moderate, intense) factor into readiness using a duration × effort load, even without a watch.