Recuperation training (zone I)

Recuperation training is performed at the intensity of long slow distances (LSD) lasting maximum 1 hour. After a game, intensive, VO2max or resistance training athletes generally perform an active recuperation training (zone I). Regularly recuperation training is also applied in the training program if athletes train twice a day.

Long slow distances (LSD) (zone II)

LSD’s have a heart frequency zone below the aerobic threshold.

Fat burning (zone II)

Fat burning has the same training intensity as LSD, except for the fact that fat burning is performed in a glycogen depleted situation meaning a depletion of the glycogen storage in the muscles. Consequently during physical activity the human body mainly rely on fat as energy fuel. Example of a fat burn training is performing a very intensive training in the evening, without refueling (no food, no sugar, except water) after the training. The next morning you perform a LSD (low heart frequency, low speed, long endurance).

Extensive endurance training (zone III)

The intensity is above the aerobic threshold, more specifically between the intensity of LSD and intensive endurance training. Visualized on the lactic acid – heart frequency graph the intensity lies between the aerobic threshold and the centre of the zone between the aerobic and anaerobic threshold (aerobic – anaerobic threshold zone).

Intensive endurance training (zone IV)

This type of training is more intensive compared to extensive endurance training, but the heart frequency zone does not cross the anaerobic threshold. The heart frequency zone correspond with the intensity between the centre of the “aerobic-anaerobic threshold zone” until the anaerobic threshold.

Anaerobic threshold training

Training at the intensity of the anaerobic threshold.

VO2max-training (zone V)

Submaximal training at an intensity above the anaerobic threshold.

Resistance training (zone V)

Repeated maximal efforts are performed. Note that the higher the intensity of the training, the shorter the duration of the training session.

Speed training

Speed training is combinable with LSD or extensive endurance training. In speed training maximal efforts of 6 à 8 sec are performed. Recuperation periods consists of at least 5 minutes endurance training. After approximately 5 maximal sprints it is advised to train 15 minutes without sprints in order to fully recuperate, where after an other series of 5 sprints can be performed. After an endurance training several accelerations, meaning 5 à 6 sec submaximal accelerations, are advised.

Interval training

This training type is characterized by a rhythmic variation of high and low intensity efforts, without full recuperation.