The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
if there is discordance between my rate of perceived exertion meaning how hard I think I should be going based on the talk test which we'll come back to and what the heart rate is on the Morpheus app I'm following rate of perceived exertion
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Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.
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I think for most people it probably know doesn't matter you shouldn't focus on heart rate it's just if you're going hard and your heart rate is elevated above the moderate intensity you could probably call that high-intensity interval training and use that to to say that was my one hit session per week I think again I I mean heart rate training I'm not sure how many people actually use it I know in any study that you use an exercise physiology study they'll have measures of heart rate because yeah you have physiologist on the side measuring your heart rate during exercise but I mean I can't tell you the last time I really looked at my heart rate or what percent of my heart rate I was at during exercise I'm typically just basing it off of RP and I'm looking at my heart rate after the fact so I think that you can pick an interval workout if you want to do the 4x4 if you want to do the 10 by one or if you want to do Tabata one looking at your heart rate the entire time is going to be distracting you know focus on the workout so I think going at hard intensity like you said an intensity that you think seems sustainable for four minutes and and doing that I mean once you get more familiar with the exercise you may then be able to know that oh if I'm going at you know however many watts maybe 120 watts and this is kind of my 85% max heart rate you can use that to kind of guide your train but in general I mean again I think most people aren't going to be looking at their heart rate the entire time so we're talking about what your heart rate should be at but it's just just go out of hard intensity and for most people that's going to be enough to get the benefits of of high-intensity interval training