Last Updated on July 29, 2022 by David Vause

Zone (1) %
Maximum
Effort (MHR)
Run Time Rest Notes Classification of Intensity
Anaerobic Lactic System >95 (1) 30 sec. – 2 min (1) 5 RT (1)
HR <100 b.p.m (1)
<= 5% of weekly max. mileage per session. very heavy
VO2 max 95 – 98 2 min – 6 min (1) 1 RT – 0.8 RT Max 8% of weekly mileage per session. heavy
Anaerobic Threshold System 80 – 90        
           

(1) Earl Fee, The Complete Guide to Running, p167 ff.

 

      Benefits    
           
Easy Running 59 – 74% MHR   Injury prevention
Heart muscle development
Vascularization
   

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