||Though you might be training hard when you are actually training, you spend most of your session (counted by time literally spent in various activities) warming up or resting for the next attempt, such as training for heavy sets of 3 reps, for example. If you’re working continuously the whole time, the work is no harder than a brisk walk. Most weightlifting, powerlifting, and fitness sport workouts fall into this category.
||If you’re weight training, you spend about half of the time actually lifting and about half either warming up or resting between attempts. Hard bodybuilding training is a great example. If you’re doing continuous exercise, it’s a pretty good pace, but not at your limit. Something like a 5k run pace. If you HAD to push it harder, you could, but it would take a lot. If you’re not sure if your training is quite hard enough to choose this option, choose ‘Light’ instead to be on the safe side.
||When training, you spend the majority of the time actually working and not resting or warming up. It’s go go go. And you’re not just going through the motions... you’re being pushed close to your limits the majority of your time. After such training, you feel totally spent. You’re often drenching your clothes completely with sweat and you can barely breathe during and after workouts of this difficulty. If you’re not sure if your training is quite hard enough to choose this option, choose ‘Moderate’ instead to be on the safe side.