What does Intensity mean?  Many will think it's how hard you are breathing, or if something is "heavy", or if you were sweating a lot or not.  But it's actually a scientific formula.  The definition is Force x Distance / Time.  How heavy and how fast in a time frame.  Many times, people will think that if they lift a heavier weight that it will increase Intensity since it feels hard.  This MAY be true but only if the distance is increased (or more reps being done) and in a faster time.  If the weight increases, but then it takes you longer to do it and you do fewer reps, then it's NOT a more intense workout.  As your programmer, I am looking to get a particular response from your body.  Even in a long event, I may be looking to drop the intensity to be able to develop a little more capacity (meaning I build rest into it by forcing you to not go super fast).  Or I might have a lighter weight and allow you to keep a much higher tempo over the course of the event.  They each have a different purpose.  When you pick your weights, it's important to use the CORRECT weight for you with the intended physical response.  This isn't about whether you can or cannot move a particular weight, but rather how many times can you move that weight.  If you follow the way the prescription is designed you should be in the right ballpark.  This will give you the correct level of intensity for the event.  Over the course of your training, you will be gaining the benefits based on the correct intensity levels.  In either case, your job is to go as fast as you can.  As you have heard me say before, when in doubt....go faster.  The workout will determine your rest times:)

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