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Tel: 757-639-3153
dhaupt@dynamichealthservices.org
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 757-639-3153
 dhaupt@dynamichealthservices.org
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Summary of training zones
| Breathing Rate |
Description |
RPE (Borg Scale) |
% of Anaerobic Threshold |
Terms Commonly Used to Describe Each Zone |
Training Interval Time |
| Hardly Noticeable, Continuous conversation possible |
Minimal sensation of fatigue, Requires no concentration to maintain pace, socializing pace |
<8
Very, Very Easy |
65-81% |
Aerobic, Recovery, I |
>2 hours |
| |
| Slightly Noticeable, continuous conversation still possible |
"All Day" pace, classic long/slow distance training, sensation of fatigue generally low |
9-13, Very Easy |
82-88% |
Aerobic, Extensive Endurance, II, Intensive Endurance |
>1 hour |
| |
| Aware of breathing a little harder |
May feel some general fatigue, slight concentration to hold pace |
13-14
Somewhat Hard |
89-93% |
Steady State, Lactate Threshold Training, Marathon Training, III |
30-60 minutes |
| |
| Starting to breath hard, Conversation somewhat halting |
More frequent sensation of fatigue, requires concentration to hold pace, "comfortably hard" |
15-16
Hard |
94-100% |
Subthreshold, Muscular Endurance, Tempo, Anaerobic Threshold Training, IV |
15-30 minutes |
| |
| Breathing hard, Continuous conversation difficult |
Continuous sensation of moderate fatigue, mentally taxing |
17
Very Hard |
100-102% |
Superthreshold, Muscular Endurance, Anaerobic Conditioning, Threshold Endurance, Va |
7-15 min. |
| |
| Heavy, labored breathing, Conversation improbable |
Strong sensation of fatigue/muscle "heaviness" |
18-19
Very, Very Hard |
103-105% |
Aerobic Capacity, VO2 Max, Speed Endurance, Long Interval, Long Speed, Vb |
2-8 min. |
| |
| Maximal exertion and breathing |
May be severe sensation of fatigue based on length of interval |
20
As hard as it gets! |
106%+ |
Anaerobic Capacity, Power, Repetition Intervals, Short Intervals, Short Speed, Vc |
30 seconds – 2 min. |
Next Lactate Testing Article: How to use your heart rate monitor?
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To arrange an appointment or to speak to a Physical Therapist, call us now on 757-639-3153 or email: dhaupt@dynamichealthservices.org
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