Personal records.

Your prescribed run paces and heart-rate zones are personalised, not generic. Three inputs drive them, all in Settings → Training inputs → Performance baselines:

• VDOT — derived from your most recent 5K time (or any race / time trial you log). Powers every Easy / Marathon / Threshold / Interval / Repetition pace target. Update by logging a fresh time trial — see Logging time trials below.
• Max HR — initially estimated from your date of birth (220 − age). The estimate refines upward whenever a synced activity reports a higher value, and you can override with a measured max HR if you’ve done a proper test.
• 1RMs (squat, deadlift, bench) — seed initial strength loads when you start a stream. Update them when you re-test or hit a new top single.

The more accurate your inputs, the more accurate your prescriptions. Vague benchmarks mean conservative defaults; honest benchmarks mean targeted progression from week one.