Mini Quiz - Endurance Training Program with Six Intensity Zones

✔ Systematic variation of training intensity
✔ Planned within a microcycle
✔ Enhances performance, adaptation & recovery 👇

📌 Key Point: Based on energy system demand and training phase.

✔ Based on power output
✔ Zone 1 = Highest intensity
✔ Zone 6 = Lowest intensity
✔ Uses all energy systems 👇

📌 Exam Tip: Most sports require training in multiple zones.

✔ Improves start, speed & acceleration
✔ Duration: 2–8 seconds
✔ Intensity: >95% max speed
✔ Energy system: ATP–CP👇

📌 Exam Favourite: Short rest = wrong energy system trained.

✔ Improves maximum oxygen uptake
✔ Intensity: 90–100% VO₂max
✔ Work–Rest ratio: 1:1
✔ Enhances heart & muscle oxygen use 👇

📌 Key Point: Crucial for endurance performance.

✔ Promotes recovery & regeneration
✔ Intensity: 45–60% VO₂max
✔ Active recovery is effective
✔ Removes metabolites & reduces stress hormones 👇

📌 Exam Tip: Passive rest slows recovery; active recovery speeds it.