User Manual

Joule 2.0 User Guide page 32
Joule 2.0 User Guide page 33
Chapter 4: Reports Mode
Report Definitions
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 per-
ceived 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 cor-
responding 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.
Chapter 4: Reports Mode
Report Definitions
Time in Zones Report...continued
Race Pace Zone (Zone 4)
1. An extremely hard or all out intensity zone. 2. On a 1 to 10 RPE scale, an intensity corresponding to a 7 to 8
or “really hard” to “really really hard.” 3. On a 6 to 20 RPE sale, an intensity corresponding to a 16 to 18 or “very
hard” to “very very hard.” 4. An exercise intensity dependent primarily on the aerobic and anaerobic metabolism
of carbohydrate. 5. An all out exercise intensity that can be held between 10 minutes to 30 minutes.
Max Zone (Zone 5)
1. An all out or maximal intensity zone. 2. On a 1 to 10 RPE scale, an intensity corresponding to a 9 to 10 or “really
really hard” to “maximal.” 3. On a 6 to 20 RPE scale, an intensity corresponding to an 18 to 20, or “very very hard”
to “maximal.” 4. An exercise intensity that elicits the causes the body to reach its maximal capacity to consume
oxygen (i.e., an exercise intensity that elicits VO2 max). 5. An all out or maximal effort that can be held between
2 to 8 minutes or an average of 4 minutes.
Supra-Max Zone (Zone 6)
1. A very short, all out effort that exceeds the power output associated with VO2 max or a person’s max zone. 2.
An exercise intensity that is almost entirely dependent on the anaerobic metabolism of stored ATP, Phospha-
gens, and carbohydrates. 3. An all out effort lasting 1 second to 2 minutes.