PowerTap Joule GPS User Guide - Manual (Page 56)

Appendix A: HISTORY REPORTS
Time in Zones Report
Training Zones
1. Discrete bins or intervals specific to a particular energy or physiological system. From short maximal efforts to long maximal
efforts these energy systems run along a continuum from anaerobic to aerobic metabolic pathways. Common reference points for
this continuum include the power at lactate threshold and power at VO2 max.
Recovery Zone (Zone 1)
1. An easy exercise intensity where there is minimal stress or strain on the body. 2. On a 1 to 10 rating of perceived exertion scale,
the recovery zone corresponds to a 1 to 2 or “really easy” to “easy”. 3. On a 6 to 20 rating of perceived exertion scale, the recovery
zone corresponds to a 6 to 10 or “very very light” to “very light.” 4. An exercise intensity dependent solely on aerobic metabolism of
primarily fat. 5. An exercise intensity that can be held for an indefinite time frame.
Endurance Zone (Zone 2)
1. A moderate exercise intensity where there is some stress or strain on the body 2. On a 1 to 10 RPE scale, an intensity
corresponding to 3 to 4 or “moderate” to “sort of hard”. 3. On a 6 to 20 RPE scale, an intensity corresponding to a 10 to 13 or “fairly
light” to “somewhat hard.” 4. An exercise intensity depending on the aerobic metabolism of both fat and carbohydrate. 5. An exercise
intensity that can be held as long as the athlete were supplied with an influx of carbohydrate (i.e., allowed to eat).
Lactate Threshold (LT) Zone (Zone 3)
1. A hard intensity zone marked by a sudden increase in breathing rate. 2. On a 1 to 10 RPE scale, an intensity corresponding to a 5
to 7 or “hard” to “really hard.” 3. On a 6 to 20 RPE scale, an intensity corresponding to a 13 to 16 or “somewhat hard” to “very hard”.
4. A range of exercise intensity beginning at a slight inflection or rise in the blood lactate over a resting baseline to an intensity
corresponding with a blood lactate 2 to 3 mm above a resting baseline. 5. A demarcation between aerobic metabolism to a mix of
anaerobic and aerobic metabolism. 6. An all out exercise intensity that can be held between 40 minutes to 2 hours depending on the
availability of stored carbohydrate or glycogen within the body.
Joule GPS User Guide page 56