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🎧 How Hard Is Hard Enough? Demystifying Training Intensities

Training intensity is one of the most talked-about—and most misunderstood—topics in endurance sport.
Last week on the Total Tri Training Podcast, host Phil Murphy and elite triathlete Grant Sheldon dive headfirst into the confusion surrounding training zones, RPE, pace, power, and lab-based metrics.

This episode cuts through the noise to help athletes train smarter, not harder—whether you’re racing short course or Ironman.

If you’ve ever wondered whether you’re training too hard, too easy, or just missing the point entirely… this one’s for you.

1️⃣ How Do We Get an Idea of Intensity?
Heart rate, pace, power, lactate, RPE—there’s no shortage of ways to measure intensity. Phil and Grant break down what each metric actually tells you, where it falls short, and why no single number gives the full picture. Learn how to use the right tool at the right time—without drowning in data

2️⃣ Teaching Athletes to Feel Intensity
The guys explain why internal awareness is a critical skill and how athletes can develop a reliable sense of effort that holds up in training and racing

3️⃣ How Strict Are Training Zones… and Are They Even a Thing?
Are zones fixed boundaries—or fuzzy ranges? Phil and Grant challenge the idea of “perfect” zone execution and explain why obsessing over precision can actually limit performance, especially for age-group athletes.

4️⃣ Why Do We Need Intensity Control?
More isn’t always better. This chapter explores how poor intensity control leads to stagnation, burnout, and inconsistent race performances—and why nailing the easy days is just as important as smashing the hard ones.

5️⃣ How Do We Simplify Intensity Control for Athletes?
Not every athlete needs a lab test or complex spreadsheets. The guys share practical, athlete-friendly strategies for keeping training on track—whether you’re guided by RPE, pace, power, or a blend of all three.

6️⃣ Time-Crunched Athlete vs 30-Hour-a-Week Pro
Training intensity doesn’t look the same for everyone. Phil and Grant compare how intensity distribution differs between busy age-groupers and full-time professionals, and what everyday athletes can realistically learn (and ignore) from the pro model.

🚀 Why You Should Listen
If you want to:

Train with more confidence

Stop second-guessing your sessions

Understand why your training is structured the way it is

Get better results with the time you have

This episode will help you cut through complexity and focus on what truly drives performance.