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Joule 2.0 User Guide page 32

Chapter 4: Reports Mode

Report Deﬁ nitions

Time in Zones Report

Training Zones

1. Discrete bins or intervals speciﬁ c 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 indeﬁ nite 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 inﬂ ux 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 inﬂ ection 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.

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