Intensity Done Right: How to Train Without Burning Out

Intensity Done Right

Progress ≈ Intensity × Volume × Recovery. Dial the dials deliberately.

Training Zones for Knowledge Work

• Z1–2: admin and maintenance.
• Z3: learn and review.
• Z4: deep work sprints.
• Z5: ship and perform.

Ritual

• Run one 50-minute sprint today. Define the finish line first.
• Log output and one improvement for tomorrow.

CTA: Install Prometheus. Turn intensity on and off—on purpose.