Finding Functional Training Intensities

Finding Functional Training Intensities

base endurance Eg.29





52% Increase blood flow to muscles to flush out waste products and provide nutrients. Improves fat metabolism, gets muscles/tendons/ligaments/nerves used to cycling. Increases economy Promotes recovery and therefore training response. More efficient use of energy. Prepares body for harder training, works on technique/skill
2 3-4 Working. Feel warmer. Heart rate and respiration up. May sweat. Improve efficiency Eg.35




64% Improves the ability to use oxygen, produce power and increases efficiency Able to produce more power with the same level of effort, works on technique/skill
3 5-6 Hard work. Heart rate and respiration up. Carbon dioxide build-up. Sweating. Breathing hard. Improve sustainable aerobic power Eg.42





76% Improves carbohydrate metabolism, changes some fast twitch muscle to slow-twitch Improved sustainable power, good for all paddling events
4 7-8 Stressed. Panting. Sweating freely -7 Very stressed. Gasping. Sweating heavily. Push threshold up, sustain a percentage of maximal aerobic power Eg.48




88% Develops cardiovascular system and VO2max, improves anaerobic energy production and speeds turnover of waste products Improved sustainable race pace, used in specific prep, pre and competition
5 9-10 heavily stressed. Gasping. Sweating heavily. Increase sprint power output Eg.55





100% Increases maximum muscle power, develops neural control of paddling at specific stroke rate Develop race-specific skills at race pace, starting power, sprint speed, and the ability to jump away from the bunch
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