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Metabolic Conditioning Methods Chart

The document outlines several metabolic conditioning methods that use interval training at different intensity levels and heart rate zones to improve cardiovascular fitness, including cardiac output, tempo intervals, high resistance intervals, high intensity continuous training, intensive intervals, extensive intervals, threshold method, and cardiac power intervals. It provides details on the target heart rate or RPE zone, sample exercises, recommended session structure and frequency, and metrics for progressing the intensity of each method over time. The various interval training methods are designed to stress the cardiovascular system in different ways to drive improvements in endurance, speed, and recovery.

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1K views1 page

Metabolic Conditioning Methods Chart

The document outlines several metabolic conditioning methods that use interval training at different intensity levels and heart rate zones to improve cardiovascular fitness, including cardiac output, tempo intervals, high resistance intervals, high intensity continuous training, intensive intervals, extensive intervals, threshold method, and cardiac power intervals. It provides details on the target heart rate or RPE zone, sample exercises, recommended session structure and frequency, and metrics for progressing the intensity of each method over time. The various interval training methods are designed to stress the cardiovascular system in different ways to drive improvements in endurance, speed, and recovery.

Uploaded by

Karlos
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Metabolic Conditioning Methods

Method RPE/Zone How we do it Exercises Frequency Progress


» HR 120-150bpm Any low intensity, low blood
RPE 5-6 » 20-90 min per session pressure exercise: jogging, » Speed/power at different
Cardiac Output Zone 1 biking, swimming, jumping
1-4 x / week
heart rates
rope, etc.
» 70% of max intensity Any low-to-moderate intensity
Tempo RPE 5-6 » 10-12 sec work; 60s active rest exercise such as jogging, » Heart rate recovery between
1-3 x / week
Intervals Zone 1 » Repeat 10-20 reps biking, swimming, jumping reps
rope, etc.
Each rep is at maximal intensity Uphill sprints, sled drags, spin
High »
» Distance covered in each rep
RPE 6-7 » 10-12 sec work followed by rest bikes, or other cardio machines 1-2 x / week
Resistance Zone 1-2 until HR is 130-140bpm capable of high resistance 6-8 weeks
» Number of reps
Intervals » Heart rate recovery
» Repeat 10-20 reps
Use maximum resistance Spin bike, Versaclimber, lunges
High Intensity »
» Speed at given HR
RPE 7-8 » Low speed (20-30rpm on a spin up a steep hill, bike ride up a 1-2 x / week
Continuous Zone 2-3 bike) steep hill, box step-ups, etc. x 6-8 weeks
» Time exercise can be
Training maintained
» 5-20 min total time
» 5-10 sec work max intensity Any repetitive, explosive
Intensive RPE 7-8 » Drop HR as quickly as possible exercises such as jump squats, 1-2 x / week » Distance covered each rep
Intervals Zone 2-3 » Active rest 1-2 min sprinting, bounding drills, x 4-6 weeks » Number of reps
» Repeat 5-12 reps explosive push-ups, etc.
» 40-60 sec work max intensity Any exercise that can be
» Distance covered per rep
Drop HR as quickly as possible performed at maximal
Extensive RPE 8-9
»
1-2 x / week » Ability to repeat same
for 1 min HRR intensity, from sprints to sport-
Intervals Zone 3-4
» Active rest 3-5 min specific drills
x 3-4 weeks distance
» HRR in 1 minute
» Repeat 2-5 reps
» Maintain HR ± 5 bpm of ANT Any cardiovascular exercise
Threshold RPE 8-9 » 3-10 min work periods where threshold has been 1-2 x week » Distance covered each rep /
Method Threshold » Repeat 2-5 reps determined 3-4 weeks speed / power at threshold

» 1-2 min high intensity to max Any cardiovascular exercise


Speed / power at max HR
Cardiac Power RPE: 9-10 HR that uses the whole body and 1 x / week
»
» HRR in 1 minute
Intervals Zone 5 » Active rest 3-4 minutes drives HR to maximum – low x 2-3 weeks
» Number of reps
» Repeat 2-4 reps impact exercises preferred

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