Module II - Lesson 5 - Intensity Zoning - PPT Notes
Module II - Lesson 5 - Intensity Zoning - PPT Notes
PNOĒ
CERTIFICATION
PROGRAM
Lesson Five – Zoning
MODULE 1I
TESTING AND
ANALYSIS
• MHR x %
• Predicted VO2max/VO2max x %
• Anaerobic/Lactate Threshold x %
• Functional Threshold Power x % (cycling)
• etc, etc.
• Anything x a % is math…
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ZONING USING
SCIENCE
• VO2/CO2
• Ventilatory Thresholds
• VT1 and VT2
• RER values
• Fuel Switches (aerobic zones only)
• Fat/CHO
• BFs
• VE
• Other devices
• NIRS (Moxy)
WHAT DO WE
REALLY WANT
TO KNOW…
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FUEL SOURCES
BY ZONE AND TRAINING TYPE
STRUCTURAL TRAINING
Should be primary mode of training to minimize or eliminate structural limitations especially at the beginning
of the season
Delivery (examples)
• Increase Cardiac Strength
• Increase Respiratory Volumes
Utilization (examples)
• Increase Mitochondrial Density
• Increase Capillarization
Resistance
• Muscle Hypertrophy
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FUNCTIONAL TRAINING
Should be primary training focus IF no major structural limitations are identified OR can be employed in
conjunction with limitation specific structural training
Intervals
• Improve speed, coordination, modality specific strength, hill climbing etc.
Resistance
• Improve max strength, strength, power, strength/endurance
STRUCTURAL VS.
FUNCTIONAL
TRAINING
• Lowest hanging fruit
• Testing identifies which structures are
leading to performance limitations
• Train them at the exercise intensity
(zones) and frequency, type and time
required to AFFECT THEIR LIMITING
STRUCTURES and thereby minimize or
eliminate their limitation
• IF there is no limiting structure – TRAIN
FUNCTION
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HOW WE ZONE
ZONE 1
• Zone 1 is from 10-15 beats below adjusted fat max to adjusted fax max
• Adjusted Fat Max represents the intensity that stimulates the highest fat utilization with the lowest CHO use and is used
to accurately identity the intensity that will best promote recovery
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CHO/Fat Crossover
Adjusted Fat Max 159bpm
144bpm
HOW WE ZONE
ZONE 2
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VT2 (178) – 10
168bpm
CHO/Fat Crossover
159bpm
HOW WE ZONE
ZONE 3
• Zone 3 is from Fat/CHO crossover to VT2 minus ~ 10 beats cross referenced with a significant increase in BF moving from mid
20s to 30 breaths per minute and a significant rise in VE
• In this case, Zone 3 was identified from 160-172bpm by evaluating the three metrics together
• BF is driven up by chemoreceptors responding to the increase in CO2 production and pH changes that initiates in Zone 3
secondary to the fuel system in use (anaerobic glycolysis)
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VT2 (178) – 10
168bpm
HOW WE ZONE
ZONE 4
• Zone 4 is from VT2 minus ~ 10 beats correlated with a significant increase in BF moving from 30 to 40 breaths per
minute and a significant rise in VE to the start of the second BF drive
• BF is driven up by chemoreceptors responding to the increase in CO2 production and pH changes that initiates in
Zone 4 secondary to the fuel system in use (lactate/phosphorylation)
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HOW WE ZONE
ZONE 5
• Zone 5 is from the start of the second BF drive above 40 breaths per minute to MaxHR
• BF is driven up by chemoreceptors responding to the increase in CO2 production and pH changes that initiates in Zone 5
secondary to the major fuel system in use (ATP/PC or CrP)
• If MaxHR is not identified during the test (it should be VERY close if you are testing correctly), we can use the athletes reported
MaxHR specific to that modality
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