Simple Approach to Defining Training Intensity in Endurance Runners

Training intensity distribution is important to training program design. The zones 1 to 2 boundary can be defined by the Talk Test and the rating of perceived exertion. The zones 2 to 3 boundary can be defined by respiratory gas exchange, maximal lactate steady state, or, more simply, by critical speed (CS). The upper boundary of zone 3 is potential defined by the velocity at maximum oxygen uptake (vVO(2)max), although no clear strategy has emerged to categorize this intensity. This is not normally definable outside the laboratory. Purpose: This study predicts vVO(2)max from CS, determined from 1 (1.61 km) and 2 (3.22 km) citizen races in welltrained runners. Methods: A heterogeneous group of well-trained runners (N = 22) performed 1- and 2-mile races and were studied during submaximal and maximal treadmill running to measure oxygen uptake, allowing computation of vVO(2)max. This vVO(2)max was compared with CS. Results: vVO(2)max (4.82 [0.53] m.s(-1)) was strongly correlated with CS (4.37 [0.49] m.s-1; r =.84, standard error of estimate [SEE] = 0.132 m.s(-1)), 1-mile speed (5.09 [0.51] m.s(-1); r =.84, SEE = 0.130 m.s(-1)), and 2-mile speed (4.68 [0.49] m.s(-1); r =.86, SEE = 0.120m.s(-1)). Conclusions: CS, calculated from(2) citizen races (or even training time trials), can be used to make reasonable estimates of vVO(2)max, which can be used in the design of running training programs.