Table. 1.

Characteristics of the energy zones and their application to the training (percentage rates shown in parentheses)

	Aerobic 2, EN1	Mix 3, EN2–3	Anaerobic 4, SP1–2	Sprint 5, SP3
Distance [km]	226.21 (82.71)	35.50 (12.98)	7.44 (2.72)	4.35 (1.59)
Heart rate [bpm]	120 – 145	145 – 175	175 and more	-
Duration of exercise	12 min and more	3 – 12 min	10 sec – 3 min	0 – 15 sec
Swimming distance [m]	1500 – 3000	400 – 1200	100 – 200	15 – 50