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. 2018 Sep 25;9:1320. doi: 10.3389/fphys.2018.01320

Table 4.

Personal author's approach for exercise prescription (training zones).

Intensity Zone MAS (%) Vpeak (%) HRMax (%) HRR (%) RPE6−20
70–90% VT1 or LT R0 43–56 40–52 55–70 50–64 8–10
90–110% VT1 or LT R1 57–68 53–64 71–83 65–77 11–12
95–105% MLSS or LT+1.0 R2 69–79 65–75 84–88 78–84 13–14
95–105% VT2 or LT+3.0 R3 80–93 76–89 89–94 85–93 15–16
95–105% V˙O2max R3+ 94–105 90–100 >95 >94 >17

Vpeak, the fastest velocity achieved at the end of the graded exercise testing protocol; VT1, First ventilatory threshold; MLSS, Maximal lactate steady state; VT2 Second, ventilatory threshold; MAS, Maximal aerobic speed; HRMax, Maximal heart rate; HRR, Heart rate reserve; RPE, Rate of perceived exertion.