User Manual

Joule 2.0 User Guide page 41
Chapter 13: Definition of Terms
Lactate Threshold (LT) Zone
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 inten-
sity 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 carbohy-
drate or glycogen within the body.
Race Pace Zone
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 correspond-
ing 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
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
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, Phosphagens, and carbohydrates. 3. An all out effort lasting 1 second to 2 minutes.