{"id":11007,"date":"2026-07-31T08:56:21","date_gmt":"2026-07-31T06:56:21","guid":{"rendered":"https:\/\/q-lac.pl\/?post_type=qlac_help&#038;p=11007"},"modified":"2026-07-31T08:56:21","modified_gmt":"2026-07-31T06:56:21","slug":"jak-skalibrowac-strefy-intensywnosci-w-qlac","status":"publish","type":"qlac_help","link":"https:\/\/q-lac.pl\/en\/pomoc\/jak-skalibrowac-strefy-intensywnosci-w-qlac\/","title":{"rendered":"How to calibrate your intensity zones in QLAC"},"content":{"rendered":"<p>Calibration adjusts how the algorithm interprets the changes recorded during exercise. It is worth performing if the training zones appear noticeably too early or too late.<\/p>\n<h2>Training zones change too late<\/h2>\n<p>If the app still shows the green zone despite a high exercise intensity, increase the baseline calibration value (e.g. from 5 to 7) in the \"Calibration\" mode.<\/p>\n<h2>Training zones change too early<\/h2>\n<p>Je\u017celi przy niskiej intensywno\u015bci aplikacja pokazuje ju\u017c czerwon\u0105 stref\u0119, w trybie \u201eCalibration\u201d zmniejsz warto\u015b\u0107 bazow\u0105 \u201e6\u201d.<\/p>\n<h2>Best calibration method<\/h2>\n<p>Perform the calibration workout described in the video \u201cAlgorithm Calibration Mode \u2013 Guidelines\u201d on the QLAC YouTube channel and in the materials included with your QLAC kit or the order confirmation email.<\/p>\n<h2>Calibration without a blood lactate test<\/h2>\n<p>If you cannot perform a blood lactate test, complete a workout that includes low-, moderate-, and high-intensity efforts. Then send the following to the QLAC team:<\/p>\n<ul>\n<li>A brief description of the workout performed.<\/li>\n<li>A screenshot of the workout from the history view, a workout export in .csv format, or a link to the Garmin activity.<\/li>\n<li>An approximate indication of the exercise intensity at which you have previously exceeded your lactate threshold.<\/li>\n<\/ul>\n<p>Send the materials to <a href=\"mailto:pomoc@q-lac.pl\">kontakt@q-lac.pl<\/a>Based on this information, the QLAC team can recommend the calibration value to enter in Calibration mode.<\/p>","protected":false},"excerpt":{"rendered":"<p>If your training zones change too early or too late, adjust the baseline value in Calibration mode. We explain when to increase it and when to decrease it.<\/p>","protected":false},"author":1,"featured_media":0,"menu_order":0,"template":"","qlac_help_category":[795],"class_list":["post-11007","qlac_help","type-qlac_help","status-publish","hentry","qlac_help_category-pomiar-i-strefy"],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/q-lac.pl\/en\/wp-json\/wp\/v2\/qlac_help\/11007","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/q-lac.pl\/en\/wp-json\/wp\/v2\/qlac_help"}],"about":[{"href":"https:\/\/q-lac.pl\/en\/wp-json\/wp\/v2\/types\/qlac_help"}],"author":[{"embeddable":true,"href":"https:\/\/q-lac.pl\/en\/wp-json\/wp\/v2\/users\/1"}],"version-history":[{"count":1,"href":"https:\/\/q-lac.pl\/en\/wp-json\/wp\/v2\/qlac_help\/11007\/revisions"}],"predecessor-version":[{"id":11026,"href":"https:\/\/q-lac.pl\/en\/wp-json\/wp\/v2\/qlac_help\/11007\/revisions\/11026"}],"wp:attachment":[{"href":"https:\/\/q-lac.pl\/en\/wp-json\/wp\/v2\/media?parent=11007"}],"wp:term":[{"taxonomy":"qlac_help_category","embeddable":true,"href":"https:\/\/q-lac.pl\/en\/wp-json\/wp\/v2\/qlac_help_category?post=11007"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}