| base endurance | Eg.29
Eg.31 Eg.34
|
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
Eg.39 Eg.42 |
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
Eg.45 Eg.49
|
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
Eg.53 Eg.57 |
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
Eg.60 Eg.65
|
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 |
