Scale | BLa | HR | VO2max | RPE | Pace reference | AWD | Int. time | Rec | Typical training methods | |
---|---|---|---|---|---|---|---|---|---|---|
6-zone | 3-zone | mmol·L−1 | % max | % | 6–20 | min·session−1 | min | min | ||
7 | HIT | n/a | n/a | n/a | n/a | 60–400 m | 1–3 | < 0:20 | 1–3 | Maximal or progressive sprints, hill sprints |
6 | HIT | > 8.0 | n/a | n/a | 18–20 | 800–1500 m | 5–20 | 0:30–2:00 | 0:30–3 | Lactate tolerance training, hill repetitions |
5 | HIT | 5.0–8.0 | > 93 | 90–99 | 18–20 | 1500–5000 m | 15–30 | 0:30–3 | 0:30–5 | VO2max intervals, competitions, hill repetitions |
4 | HIT | 3.5–5.0 | 88–92 | 85–89 | 16–18 | 10,000 m | 20–35 | 3–6 | 1–5 | VO2max intervals, hill repetitions, competitions |
3 | MIT | 2.0–3.5 | 83–87 | 80–84 | 14–16 | (Half) marathonb | 30–60 | 6–20 | 1–3 | Threshold runs/intervals, fartlek, competitions |
2 | LIT | 1.0–2.0 | 73–82 | 70–79 | 12–14 | n/a | 20–150 | n/a | n/a | Long runs, uphill runs, progressive runsc |
1 | LIT | < 1.0 | 60–72 | 55–69 | 9–12 | n/a | 20–150 | n/a | n/a | Warm-up/cooldowna, easy long runs |