Scott: /* Graded Exercise Test */

2011-10-25T23:16:28Z

Graded Exercise Test

← Older revision		Revision as of 23:16, 25 October 2011
Line 113:		Line 113:
	* warm up for 10 to 15 minutes		* warm up for 10 to 15 minutes
	* start the test at an easy pace		* start the test at an easy pace
	* After every minute, record your heart rate, pace, and ~~RTE~~ (rating of perceived exertion). Then increase the pace by 0.3mph.		* After every minute, record your heart rate, pace, and RPE (rating of perceived exertion). Then increase the pace by 0.3mph.
	* During this process, your friend listens for and records the time at which you cross the Ventilatory Threshold (VT), when you begin deep, forceful breathing.		* During this process, your friend listens for and records the time at which you cross the Ventilatory Threshold (VT), when you begin deep, forceful breathing.
	* Keep going until you can no longer maintain the pace.		* Keep going until you can no longer maintain the pace.

Scott: /* Tempo Time Trial */

2011-10-25T22:49:52Z

Tempo Time Trial

← Older revision		Revision as of 22:49, 25 October 2011
Line 139:		Line 139:
	* Keep running in the (LT - 11) to (LT - 9) zone until you come back to the same place.		* Keep running in the (LT - 11) to (LT - 9) zone until you come back to the same place.
	* Record your time and average heart rate.		* Record your time and average heart rate.
	* Repeat this test very month or so, but keep the target zone the same, even if ~~you~~ LT changes.		* Repeat this test very month or so, but keep the target zone the same, even if your LT changes.

	== Training Periods ==		== Training Periods ==

Scott: /* Daily Hours */

2011-02-12T00:16:02Z

Daily Hours

New page

by Joe Friel, 2006

== Rating of Perceived Extertion ==
{|border=1 cellpadding=5
|1
|extremely easy
|restful breathing
|-
|2
|very easy
|can talk in complete sentences
|-
|3
|easy
|can talk in broken sentences
|-
|4
|moderate
|talking becomes difficult
|-
|5
|somewhat hard
|heavy breathing begins
|-
|6
|moderately hard
|deep breaths, talking is avoided
|-
|7
|hard
|deep and forceful breathing
|-
|8
|very hard
|labored, cannot talk
|-
|9
|very, very hard
|very labored breathing
|-
|10
|extremely hard
|gasping for air
|}

== Heart Rate Zones ==
{|border=1 cellpadding=5
!zone
!RPE
!title
!purpose
!typical duration
|-
|1
|1-2
|active recovery
|actively recover from previous hard training
|limited only by sleep
|-
|2
|3-4
|aerobic threshold
|build aerobic endurance
|< 12 hours
|-
|3
|5
|tempo
|challenge aerobic system
|< 8 hours
|-
|4
|6-7
|sub-lactate threshold
|improve acid tolerance for long endurance
| < 3 hours
|-
|5A
|8
|lactate threshold
|build LT performance
|< 1 hour
|-
|5B
|9
|aerobic capacity
|maximally challenge aerobic system
| < 20 minutes
|-
|5C
|10
|anaerobic capacity
|maximally challenge anaerobic system
| < 2 minutes
|}

=== Race Pacing ===
The "typical duration" column can help identify the correct zone for a race based on your expected time. Find a target heart rate and use this to pace yourself during the race. For example, you would try to stay near the border between zone 5A and 5B for a 5K, and completely inside zone 5A for a 10K.

== How to determine Lactate Threshold ==
Two options:

=== 30-Minute Test ===
Do this one by yourself. This is best done on a flat outdoor course.
* warm up for 10 or 15 minutes
* This is t=0. Start a 10-minute countdown timer. Immediately start running at the fastest pace that you can maintain steadily for 30 minutes.
* At t=10 minutes, start the heart rate monitor
* At t=30 minutes, stop the heart rate monitor
* The average heart rate is your LT.

=== Graded Exercise Test ===
Do this with on a treadmill with a friend to take down your data points.
* warm up for 10 to 15 minutes
* start the test at an easy pace
* After every minute, record your heart rate, pace, and RTE (rating of perceived exertion). Then increase the pace by 0.3mph.
* During this process, your friend listens for and records the time at which you cross the Ventilatory Threshold (VT), when you begin deep, forceful breathing.
* Keep going until you can no longer maintain the pace.

Here is the procedure for determining LT:
* If RPE hits 7 during the last five data points, that point is your LT
* If RPE 7 comes before the last five data points, but VT happens in the last five, go with VT.
* If RPE 7 and VT happened before the last five data points, take your LT to be the fifth from the last data point.

== Running Training Zones ==
First determine your Lactate Threshold heart rate (LT). Here are the zones for running:
* Zone 1: < 85% of LT
* Zone 2: 85% - 90% of LT
* Zone 3: 90% - 95% of LT
* Zone 4: 95% - 100% of LT
* Zone 5A: 100% - 102% of LT
* Zone 5B: 102% - 106% of LT
* Zone 5C: > 106% of LT

== Tempo Time Trial ==
* Find a fixed loop course that should take 6 - 12 minutes to complete.
* Your target heart rate is (LT - 11) to (LT - 9) zone.
* Warm up for 10 to 20 minutes.
* Once your heart rate reaches (LT-11), start your stopwatch.
* Keep running in the (LT - 11) to (LT - 9) zone until you come back to the same place.
* Record your time and average heart rate.
* Repeat this test very month or so, but keep the target zone the same, even if you LT changes.

== Training Periods ==
{|border=1 cellpadding=5
|period
|length (weeks)
|purpose
|primary abilities
|secondary abilities
|----
|Prep
|2 - 6
|begin training to train, general fitness with cross training
|E
|F
|----
|Base
|6 - 12
|develop basic abilities, introduce ME, increase training volume, general fitness
|E, F, SS
|ME
|----
|Build
|3 - 9
|develop advanced abilities, race-specific fitness, increase race-like intensity, slightly reduce volume, maintain basic abilities
|ME, AE, P
|E, F, SS
|----
|Peak
|1 - 2
|simulate portions of race, reduce volume significantly, increase rest, maintain fitness
|ME, AE, P
|E
|----
|Race
|1 - 2
|maintain race intensity, emphasize rest, focus on race
|ME, AE, P
|E
|----
|Transition
|1 - 4
|recover, rest, rejuvenate
|E
|-
|----
|}

==Weekly Schedule for Beginners==
{|border=1 cellpadding=5
|period
|monday
|tuesday
|wednesday
|thursday
|friday
|saturday
|sunday
|----
|Prep (2-6 wks)
|short F1 (weights or rest)
|med S1
|long E1 (can x-train)
|short F1 (weights or rest)
|med E1 (can x-train)
|med S1
|long E1 (can x-train)
|----
|Base (6-12 wks)
|short E1 (may rest)
|med E1
|long M1-M2
|short E1 or S1 (maybe weights)
|med E1 (may rest)
|med S2
|long E2
|----
|Build (3-9 wks)
|short E1 (may rest)
|med E2 or S2
|med M2
|med E2 or S2
|short E1 (may rest)
|long M1
|long E2
|----
|Peak (1-2 wks)
|short E1 (weights or rest)
|long S1
|med M4
|short E1
|med S1
|med M4
|long E1
|----
|Race on Sat
|rest
|long E2
|med S1
|rest
|short S3
|race
|rest
|----
|Race on Sun
|rest
|long E2
|med S2
|med S1
|rest
|short S3
|race
|----
|R&R (1-4 wks)
|rest
|short E1
|short E1 or S1
|med E1 or S1
|med TEST
|long M1 or E2
|long M1 or E2
|----
|}

== Weekly Hours ==
Columns show total annual hours available for training.
{|border=1 cellpadding=5
|period
|week
|200
|250
|300
|350
|400
|----
|Prep
|all
|3.5
|4
|5
|6
|7
|----
|Base 1
|1
|4
|5
|6
|7
|8
|----
|
|2
|5
|6
|7
|8.5
|9.5
|----
|
|3
|5.5
|6.5
|8
|9.5
|10.5
|----
|
|4
|3
|3.5
|4
|5
|5.5
|----
|Base 2
|1
|4
|5.5
|6.5
|7.5
|8.5
|----
|
|2
|5
|6.5
|7.5
|9
|10
|----
|
|3
|5.5
|7
|8.5
|10
|11
|----
|
|4
|4
|5.5
|6.5
|7.5
|8.5
|----
|Base 3
|1
|4.5
|5.5
|7
|8
|9
|----
|
|2
|5
|6.5
|8
|9.5
|10.5
|----
|
|3
|6
|7.5
|9
|10.5
|11.5
|----
|
|4
|4
|5.5
|6.5
|7.5
|8.5
|----
|Build 1
|1
|5
|6.5
|8
|9
|10
|----
|
|2
|5
|6.5
|8
|9
|10
|----
|
|3
|5
|6.5
|8
|9
|10
|----
|
|4
|4
|5.5
|6.5
|7.5
|8.5
|----
|Build 2
|1
|5
|6
|7
|8.8
|9.5
|----
|
|2
|5
|6
|7
|8.8
|9.5
|----
|
|3
|5
|6
|7
|8.8
|9.5
|----
|
|4
|4
|5.5
|6.5
|7.5
|8.5
|----
|Peak
|1
|4
|5.5
|6.5
|7.5
|8.5
|----
|
|2
|3.5
|4
|5
|6
|6.5
|----
|Race
|all
|4
|5.5
|6.5
|7.5
|8.5
|----
|}

== Daily Hours ==
How much time to devote to long, medium, and short workouts based on weekly hours available.
{|border=1 cellpadding=5
|weekly hours
|long
|long
|med
|med
|med
|short
|short
|----
|3
|1
|0.75
|0.75
|0.5
|0
|0
|0
|----
|3.5
|1.5
|0.75
|0.75
|0.5
|0
|0
|0
|----
|4
|1.5
|1
|1
|0.5
|0
|0
|0
|----
|4.5
|1.5
|1
|0.75
|0.75
|0.5
|0
|0
|----
|5
|1.5
|1
|1
|1
|0.5
|0
|0
|----
|5.5
|1.5
|1.25
|1
|1
|0.75
|0
|0
|----
|6
|1.5
|1.25
|1
|1
|0.75
|0.5
|0
|----
|6.5
|1.5
|1.25
|1
|1
|1
|0.75
|0
|----
|7
|1.5
|1.5
|1.25
|1
|1
|0.75
|0
|----
|7.5
|2
|1.5
|1.25
|1
|1
|0.75
|0
|----
|8
|2
|1.5
|1.25
|1.25
|1
|1
|0
|----
|8.5
|2
|1.5
|1.25
|1.25
|1
|1
|0.5
|----
|9
|2
|1.5
|1.5
|1.25
|1
|1
|0.75
|----
|9.5
|2.5
|1.5
|1.5
|1.25
|1
|1
|0.75
|----
|10
|2.5
|2
|1.5
|1.25
|1
|1
|0.75
|----
|}

== List of Workouts ==
{|border=1 cellpadding=5
|code
|name
|description
|----
|E1A
|recovery
|easy zone 1
|----
|E1B
|recovery cross train
|x-train with rpe < 4
|----
|E2A
|low aerobic threshold
|warm up, then lower half of zone 2
|----
|E2B
|high aerobic threshold
|warm up, then upper half of zone 2
|----
|F1A
|weight training
|lift weights to mimic movements of running
|----
|F2A
|cross train force
|x-train between zone 1 and zone 3
|----
|F2B
|sport-specific force
|use resistance such as hills, low cadence, max zone 4
|----
|S1A
|basic skills
|sprint drills focusing on form at slow pace
|----
|S2A
|advanced skills
|sprint drills focusing on form at normal pace
|----
|S3A
|warm-up skill
|rehearse warm-up you will use before next race, including several seconds to minutes at goal heart rate
|----
|M1A
|tempo intervals
|warm up, then intervals 12-20 minutes with recovery 1/4 the time
|----
|M1B
|steady temp
|warm up, then steady running in zone 3
|----
|M2A
|cruise intervals
|warm up from zone 1 to 3, then intervals 6-12 minutes long in zone 4 with recovery 1/4 the time, cool down zone 1
|----
|M2B
|cruise steady state
|warm up from zone 1 to 3, then run in zone 4, cool down zone 1
|----
|M3A
|threshold cruise intervals
|same as M2A, but build into zone 5A
|----
|M3B
|threshold cruise steady state
|same as M2B, but build into zone 5A
|----
|M4A
|short race simulation
|warm up to zone 3, then simulate a portion of the race at proper intensity
|----
|M4B
|long race simulation
|same as M4A, but duration can be up to half of targeted race duration
|----
|M4C
|criss-cross
|warm up to zone 3, then run between zone 4 and 5A as you feel, cool down zone 1
|----
|}

Total Heart Rate Training - Revision history

Scott: /* Graded Exercise Test */

Scott: /* Tempo Time Trial */

Scott: /* Daily Hours */