Question on day 77 of 26wk intermediate sprint plan

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2007-03-19 9:17 AM

Master
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Kitchener
Subject: Question on day 77 of 26wk intermediate sprint plan
Hi there,

Not totally familiar with all terminology yet, and don't know what "2e" means. On day 30, bike workout is tempo of 4 x (6t,2e) and day 77 refers to "2e" as well. But on day 31 (and in a couple of other spots) the main workout is 6 x (3t,2r), r meaning recovery, per your definition. Wondered if "2e", should read "2r", or does it actually mean something else.

One more question on RPE. How high does RPE go - to 10? Is that the same as my HR zones? I only have 5 zones established? At RPE 7, what % of my max HR should I be at? Don't know if this questions make sense.

Thanks for your help.

Anne

2007-03-19 9:49 AM
in reply to: #728087

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Champion
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Fairport, NY
Subject: RE: Question on day 77 of 26wk intermediate sprint plan

the 'e' stands for 'easy'. It's the same thing as 'recovery'.

As to RPE, there are 2 scales that use the term 'RPE'. One is the Borg scale and it goes from 6 to 20. The scale referred to in the training plans is a bit simpler, it goes from 0 to 10. The different levels and how they correlate to HR zones are described in the chart below.

One important note: these HR zones don't use % of max HR. While it's commonly thrown around on the web and on posters on the wall of gyms, % of max HR is not a valid way to determine training zones. Read this article by Coach Mike Ricci on the subject.

 

RPE Zone HR ZoneDescription
0 Z1Complete Rest
1 Z1Very easy; light walking
2 Z1Very easy; light walking
3 Z1Very easy; walking
4 Z1Still easy, maybe starting to sweat
5 Z2Starting to work just a little and you can feel your HR rise
6 Z2 UpperWorking but sustainable, able to talk in full sentences
7 Z3Strong effort; breathing labored, but can still maintain pace for some minutes without slowing.
8 Z4Olympic Distance Race Pace for MOP to FOP
9 Z510k effort – very hard
10 Z5+Z5+ = 5k effort and Z5++ = cannot hold effort for more than a minute or two. (almost maximal effort)

 

 

2007-03-19 10:02 AM
in reply to: #728087

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Kitchener
Subject: RE: Question on day 77 of 26wk intermediate sprint plan
Thank you so much. Talk about fantastic customer service! I sort of had an idea the 220-your age forumla wasn't a good thing. Article on lactage threshold heart-rate zone testing protocol will be very helpful.
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