| Key |
State |
Duration
/Rest Period |
Comments |
| 1 |
Normal |
Hours |
Your normal state pre-exercise
and at rest. |
| 2 |
Recovery |
All day Little rest required |
Very easy. You can talk
normally and breathe through your nose. It will be approximately
fifty to sixty percent of your working heart rate. It’s
an excellent recovery pace that you can use between hard
repetitions, but it won’t significantly improve
your CV. Some people call this the fat burning range. |
| 3 |
Comfortable Pace CP/Aerobic |
Depending on your level
of fitness, up to four or five hours.
After eating and drinking you can repeat. |
Very comfortable. You can
talk, but not as fluidly, and you breathe through your
mouth. It will be up to sixty percent of your working
heart rate and is ideal for a session the day after a
hard session or if you need to build up your aerobic base.
If you’re running a long way, this is an ideal starter
pace. |
| 4 |
Aerobic Threshold |
Relative to client as
harder
Aim for at least thirty to forty minutes
After eating and drinking you can repeat. |
Slightly more uncomfortable
as your pace increases. You will be working at sixty to
seventy percent of your working heart rate. If you train
for more than more than forty minutes, you’re likely
to finish in this zone. |
| 5 |
Anaerobic |
2 – 10mins
Need to break down lactive acid 20 – 120 minutes |
Starting to get uncomfortable
and you can’t talk for long. Here you will improve
your lactate threshold without accumulating vast amounts,
which would lead you to stop. You will be working at seventy
to eighty percent of your working heart rate. |
| 6 |
LactateAnaerobic |
30 – 120 seconds
Need to break down lactive acid 20 – 120 minutes |
This is uncomfortable especially
the longer it goes on. It can be painful and leave you
gasping for air. You will be working at eighty to ninety
five percent of your working heart rate and lactive acid
build up will be intense. Because training at this level
is extremely hard, intervals sessions are used. |
| 7 |
Sprinting Anaerobic |
0 - 10 seconds
Quick recovery 2 – 5 minutes |
It is ninety five to one
hundred percent of working heart rate and because phospocreatine
in the body fuels this activity you need two to five minutes
rest between sprints to allow the body to replenish its
stocks. Otherwise, if you go again you won’t be
sprinting at one hundred percent. |
