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Before you start with your miCoach training, it’s highly recommended that you do the Assessment Workout first. This will help miCoach fine tune your intensity zones because not all people expend the same effort to reach a certain zone. Like me for example, I find the default green zone too easy to do that it feels like I’m running in the blue zone.

The assessment workout is a 12-minute session where you will start off with a walk and gradually increase your effort as you move past different intensity zones before cooling down with a walk.

miCoach will guide you throughout the workout and it is important that you follow the instruction for a more accurate result.

When I did this workout, I didn’t know what miCoach meant to do a 4 out of 10 level of effort so my result was way off.

Fortunately, you can still modify the result within the miCoach website to adjust your intensity zones but I think it’s better for me to do the assessment workout all over again. I wished that miCoach can describe how to run at each level for newbie runners like me.

Understanding the Effort Level

To do the assessment workout properly, you must run at the appointed effort level. Here’s a guide that I found online on how you need to run at each level.

• 3 / 10 – Brisk walking. You can carry a conversation and even sing.
• 4 / 10 – Easy jog. You can carry a conversation but you can’t sing.
• 5 / 10 – Medium jog. You’re struggling to carry out a conversation
• 6 / 10 – You can say a couple of words but cannot carry a conversation. This would be your tempo pace.
• 7 / 10 – Sprint. It’s difficult to say a couple of words.
• 8 / 10 – Very uncomfortable and cannot be maintained for long
• 9 / 10 – Run like there’s a lion after you

[Source]

miCoach will start you with a walk (3/10) then will tell you to increase your effort up to 9/10. Listen carefully on how long you have to maintain each effort and you’re done.

For more information about the miCoach assessment workout, you can read this article.

Prev: Free mode | Next: The Custom Workout

• miCoach Pacer Review Part 6: The Custom Workout
• miCoach Pacer Review Part 4: Free mode
• miCoach Pacer Review Part 2: miCoach Web
• miCoach Pacer Review Part 3: Preparing for the first run

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