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INTERPLAY OF THE ENERGY SYSTEMS
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Quantifying intensity
• Calculation of Maximum Heart Rate• The easiest and best known method to
calculate your maximum heart rate (MHR) is to use the formula
• MHR = 220 - Age
http://www.brianmac.co.uk/maxhr.htm
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Quantifying intensity• % MHR and %VO2 Max• It is possible to estimate your exercise intensity as a
percentage of VO2 max from your training heart rate. David Swain (1994) and his US based research team using statistical procedures examined the relationship between %MHR and %VO2 Max. Their results led to the following regression equation:
• %MHR = 0.64 × %VO2 Max + 37 • The relationship has been shown to hold true across
sex, age and activity.
http://www.brianmac.co.uk/maxhr.htm
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Quantifying intensity
• A calculator to convert %MHR to %VO2 max and vice versa can be found at: http://www.brianmac.co.uk/maxhr.htm
• If using Excel:
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Quantifying intensityA study by David Swain and his US-based research team has
criticised the mathematical methods used to derive the regression equations in previous research. Using more correct statistical procedures, they re-examined the relationship between % VO2 max and % HR max and found that the ACSM formula underestimates HR at the target values of % VO2 max. Their results led to a regression equation of % HR max = 0.64 x % VO2 max + 37. This means that 40% VO2 max corresponds to 63% HR max, 60% VO2 max corresponds to 75% HR max, 80% VO2 max corresponds to 88% HR max, and 85% VO2 max corresponds to 92% HR max.
http://www.pponline.co.uk/encyc/0186.htm
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%MHR ↔ %VO2 max
convert %MHR → %VO2 max
convert %VO2 max → %MHR
%MHR %VO2 max %VO2 max %MHR
100%MHR = 98%VO2 max 100%VO2 max = 101%MHR
92%MHR = 86%VO2 max 90%VO2 max = 95%MHR
85%MHR = 75%VO2 max 80%VO2 max = 88%MHR
70%MHR = 52%VO2 max 70%VO2 max = 82%MHR
60%MHR = 36%VO2 max 60%VO2 max = 75%MHR
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INSTRUCTIONS:
1. Using the Energy Systems Graph complete the Excel Spreadsheet for the:
i. 400m 5 second interval “at point in time”ii. 800m 10 second interval “at point in time” and 10
second cumulative splitsiii. 1500m 30 second interval “at point in time” and 30
second cumulative splits
Note: Cumulative refers to the amount of energy produced by each system over a 10 second (800m) or 30 second (1500m) period of time.
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INSTRUCTIONS:
2. Use the Excel Energy Systems Interplay tables and GPS “speed – time splits” bar graphs to create “at this point in time” Energy Systems Interplay / Contribution bar graphs for each of the 400m, 800m and 1500m races.
3. Use the Excel Energy Systems Interplay tables and GPS “speed & HR vs time” line graphs to create “cumulative” Energy Systems Interplay / Contribution line graphs for each of the 400m, 800m and 1500m races.
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400m track
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400m track
0 5 10 15 20 25 30 35 40 45 50 55 60
Speed (km/h) HR (bpm)
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400m track
Speed (km/h) HR (%MHR)
0 5 10 15 20 25 30 35 40 45 50 55 60
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0 5 10 15 20 25 30 35 40 45 50 55 60
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800m track
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800m track
Speed (km/h) HR (bpm)
0 10 20 30 40 50 60 70 80 90 100 110 120 130 140
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800m track
Speed (km/h) HR (%MHR)
0 10 20 30 40 50 60 70 80 90 100 110 120 130 140
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0 10 20 30 40 50 60 70 80 90 100 110 120 130 140
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1500m track
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1500m track
Speed (km/h) HR (bpm)
0 30 60 90 120 150 180 210 240 270 300 330
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1500m track
Speed (km/h) HR (bpm)
0 30 60 90 120 150 180 210 240 270 300 330
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0 30 60 90 120 150 180 210 240 270 300 330