An intensity target tells your athlete what effort to aim for. You set it on a step or on the set of an exercise, from the workout builder.
There are two ways in: the target menu of the element, or the Targets panel on the left of the builder.
1. The quick way: the Targets panel
The left panel, Targets tab, gathers everything you can aim at. Three sub-tabs:
Zones: your training zones, grouped by category (heart rate, power, pace, and any others you created);
Metrics: your reference values;
RPE: the rate of perceived exertion scale.
Click the + on a zone: a new step drops into the workout with that zone already set as its target. All that is left is to enter its duration or distance.
💡 Tip
The Zones templates selector, at the top of the panel, switches from one set of zones to another without leaving the builder. Customize zones opens the settings for those sets.
2. The target menu
Open the edit window of the element, then click the target line. A menu opens, with a search field at the top, the list of types, then all your zones and metrics sorted by category.
The types on offer are not the same depending on the element.
Type | Step | Exercise | What it is |
No target / Free | Yes | Yes | No value imposed. On an exercise you can write a short text instead. |
Raw values | Yes | Yes | A value and its unit, without going through a zone. You can set a lower and an upper bound. |
Cadence | Yes | Yes | A cadence. |
RPE | Yes | Yes | A score from 1 to 10 on the rate of perceived exertion scale. |
Load | No | Yes | A weight. |
RIR | No | Yes | The number of reps kept in reserve. |
A zone | Yes | Yes | One of your training zones, expressed as a percentage of the athlete's reference value. |
3. Several targets on the same step
A step accepts several targets. In its edit window they are numbered, and one button adds another. That is how you ask for a pace and a cadence on the same interval.
4. What the target changes on screen
The type of target decides what Nolio can deduce, and therefore which options you see.
On a step in pace or in speed, the Show speed and Show distance switches appear in the step options.
On a step in heart rate, they do not: Nolio cannot deduce a distance from a heart rate.
An RPE target reads as a wording on your athlete's side, for example Easy 3/10, not just as a figure.
📌 Good to know
A zone target is calculated on the reference values of each athlete. The same workout template therefore gives two athletes different paces. On a template with no athlete, the zone stays on screen with no value: that is normal, Nolio has nobody to calculate it on.
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