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Intensity Training Zones104 *All loads expressed as percentage of 1RM
| Strength | Power | |
|---|---|---|
| Zone 1 | General muscle and technical <50% | General neural and technical <25% |
| Zone 2 | Hypertrophy training 50 ‐75% | Ballistic speed training 25‐37.5% |
| Zone 3 | Basic strength training 75‐90% | Basic power training 37.5‐45% |
| Zone 4 | Maximal strength training 90‐100% | Maximal power training 45‐55% |
RM = repetition maximum
