Training Intensity

09 February 2020

09:59

Measure intensity

  • Rating of perceived exertion (RPE)
    1. Nothing
    2. Very light
    3. Light
    4. Moderate
    5. Somewhat hard
    6. Hard
    7. Hard
    8. Very hard
    9. Very hard
    10. Very very hard
    11. Maximal
  • Pace: Used for swimming and running. Not for cycling because cycling is subject to external factors (wind, hills)
  • Heart rate: Used for cycling and running.
  • Power: Used for cycling. (In development for running)

Intensity reference points

  • Aerobic Threshold (AeT) (3 - 4 RPE)
    • Measured with drops of blood.
    • When lactate reaches 2mmol/L (0 RPE = 1mmol/L)
    • Measured in a lab with CO2
    • At around 65% of max heart rate.
  • Anaerobic Threshold (AnT) (7 RPE)
    •  lactate threshold (AnT measured using gas, lactate threshold mesaure using blood.
    • When lactate reaches 4mmol/L
    • At this level, the bod cannot evacuate the lactate as fast as it is produced. As a result, lactate starts to accumulate in the muscles and restricts muscle contraction. As a result, you suffer more and cannot maintain this intensity very long.
  • Aerobic Capacity (AeC) (9 RPE)
    • = VO2 Max
  • Functional Threshold (FT)
    • = Value for a 1h time trial (note: AnT corresponds to an intensity you can maintain on a 1h time trial

FTHR = Heart rate for a 1h time trial

FTPa = Pace (swim/run) for a 1h time trial

FTPo = Power (cycling) for a 1h time trial

  • Can be measure with a 20min test.

 

 

Training zones

Swim: 1000m time trial

Cycling: 20min test. Ensure the course is flat (<3%), there are no traffic lights, as sage as possible (wide bike lane, light traffic, no intersections) and you can come to the course later. All tests in the season must be performed on the same course to ensure consistency.

Running: 20min test. Tracks is ideal as it is flat and safe.

All:

  • Warm up before (20min build up intensity + 2min low RPE)
  • Must be performed on a day you are well rested (in a rest and recovery period)
  • Start at a rather easy pace and decide whether to increase the pace or not every 5 minutes or so

Intensity distribution

70 - 80% of your training time is done below AeT. This allows to do harder key workouts

 

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