Training Zones & Training Methods

Training Zones

100

This training zone occurs at 50-60% MHR and is used for active recovery. 

Recovery Training Zone

200

This training zone improves aerobic base and endurance.

Aerobic Training Zone

300

This training zone occurs at 80-90% MHR and improves lactate tolerance. 

Lactate Threshold Training Zone

400

This training zone primarily targets speed and power and occurs at 90-100% MHR. Question: What is the Anaerobic Training Zone

 Anaerobic Training Zone

500

The upper limit used to calculate training zones

MHR

Continous & Flexibility Training

100

Continuous training is performed without this.

Rest

200

This stretch is held at the end of a range of motion and usually in the cool down 

Static Stretching 

300

Two fitness components improved by continuous training.

Aerobic Capacity and Muscular Endurance

400

 This type of stretching resembles movements used in performance

Dynamic Stretching 

500

During LSD training, this is the primary fuel source.

Fats

Fartlek & Circuit Training

100

The word "Fartlek" means athletes vary this during exercise.

Intensity 

200

Fartlek training is mainly a form of this training method.

Continuous

300

Two physiological adaptations improved by Fartlek training.

Lactate threshold and VO₂ max

400

This training method is highly versatile because exercises can be selected to target multiple fitness components within a single session.

Circuit Training 

500

Athletes briefly enter this zone during Fartlek training.

Anaerobic

Resistance Training

100

Resistance training requires the athlete to work against this.

Resistance

200

Three fitness components that resistance training can improve. 

strength, power and muscular endurance

300

This type of resistance training involves a static muscle contraction

Isometric

400

Plyometric training uses rapid eccentric contractions followed immediately by these contractions

Isokinetic

500

Which resistance training adaptation uses the highest number of repetitions per set?

Muscular Endurance

Interval Training

100

Interval training alternates periods of work with periods of this. 

Rest/ Recovery

200

One fitness component improved by interval training.

speed, agility, power, aerobic capacity, muscular endurance, or lactate threshold

300

This interval method uses short, unsustainable anaerobic bursts with short recovery periods

HIIT

400

This interval method uses maximal sprint efforts with long recoveries

SIT

500

This interval method uses longer work periods and can have a 1:1 work-rest ratio.

Aerobic Interval Training