❑

❑
✓

✓
•

•
➢
➢

➢
➢
•
–
–

•
≥
↑
 High work Fast-glycolyt
Cascade of intensity or ic motor unit
events: reduced recruitment
efficiency
H+ Respiratory
accumulation
and drop in compensatio
n
buffering
Additional Increased
Increased O2 glycolytic rate of H+
demand motor unit accumulation
recruitment
Elevated Loss of
homeostasis
respiratory
and onset of
compensatio VO2 slow
n
component
VO2 on a Anaerobic
trajectory
toward -induced
VO2max fatigue
 RPE Description
6 Rest
❖ 7 Very, Very Light
8

❖
9 Very Light
10
11 Fairly Light
❖ 12
13 Somewhat Hard
14
15 Hard
❖ 16
17 Very Hard
18
19 Very, Very Hard
20 “Exhaustion”
➢
➢
➢
➢
➢
•Zone 1 - Aerobic limit training
•Zone 2 - Anaerobic threshold training
•Zone 3 - VO2max interval pace training
▪
–

➢ ≤

➢ ≤

➢
↓
•
•

•
–
–
–
➢

➢
➢
➢

Glycogen
Too hard to
Too easy to stores are
obtain LSD
provide HIT compromised
training
benefits for intense
benefits
work
 Min CV Benefit Zone 1 Zone 2 Zone 3

RPE Values 11 14 17 18-20

%VO2max 50% 65% 85% >85%
%HRmax 70% 80% 92% 95-100%
“Expected”
~1.0-2.0 mmol/l ~2.2 mmol/l ~4.0 mmol/l Usually >8-10 mmol/l
Lactate Level
Another increase makes
Ventilatory Unnoticeable change Increase in ventilation Individual cannot speak
prolonged speech
Responses in ventilation rate but still barely noticeable due to ventilation rate
difficult (talk test)
%VO2max %HRmax Running speed
50 70 Very slow (warm-up, cool down, recovery)
60 75 Slow running (early LSD run measure)

70 82 Steady running (off-season work)

80 88 Half marathon pace

90 95 10K speed

95 98 5K speed

100 100 3K speed

110 100 1500m speed

➢ ↑

➢ ↑
➢

➢ ↑ ↑
➢

➢ ↑ ↑
➢

➢
➢ ↓

➢ ↓ ↓