Metabolic Conditioning Methods

Method RPE/Zone How we do it Exercises Frequency Progress

» HR 120-150bpm Any low intensity, low blood
RPE 5-6 » 20-90 min per session pressure exercise: jogging, » Speed/power at different
Cardiac Output Zone 1 biking, swimming, jumping
1-4 x / week
heart rates
rope, etc.
» 70% of max intensity Any low-to-moderate intensity
Tempo RPE 5-6 » 10-12 sec work; 60s active rest exercise such as jogging, » Heart rate recovery between
1-3 x / week
Intervals Zone 1 » Repeat 10-20 reps biking, swimming, jumping reps
rope, etc.
Each rep is at maximal intensity Uphill sprints, sled drags, spin
High »
» Distance covered in each rep
RPE 6-7 » 10-12 sec work followed by rest bikes, or other cardio machines 1-2 x / week
Resistance Zone 1-2 until HR is 130-140bpm capable of high resistance 6-8 weeks
» Number of reps
Intervals » Heart rate recovery
» Repeat 10-20 reps
Use maximum resistance Spin bike, Versaclimber, lunges
High Intensity »
» Speed at given HR
RPE 7-8 » Low speed (20-30rpm on a spin up a steep hill, bike ride up a 1-2 x / week
Continuous Zone 2-3 bike) steep hill, box step-ups, etc. x 6-8 weeks
» Time exercise can be
Training maintained
» 5-20 min total time
» 5-10 sec work max intensity Any repetitive, explosive
Intensive RPE 7-8 » Drop HR as quickly as possible exercises such as jump squats, 1-2 x / week » Distance covered each rep
Intervals Zone 2-3 » Active rest 1-2 min sprinting, bounding drills, x 4-6 weeks » Number of reps
» Repeat 5-12 reps explosive push-ups, etc.
» 40-60 sec work max intensity Any exercise that can be
» Distance covered per rep
Drop HR as quickly as possible performed at maximal
Extensive RPE 8-9
»
1-2 x / week » Ability to repeat same
for 1 min HRR intensity, from sprints to sport-
Intervals Zone 3-4
» Active rest 3-5 min specific drills
x 3-4 weeks distance
» HRR in 1 minute
» Repeat 2-5 reps
» Maintain HR ± 5 bpm of ANT Any cardiovascular exercise
Threshold RPE 8-9 » 3-10 min work periods where threshold has been 1-2 x week » Distance covered each rep /
Method Threshold » Repeat 2-5 reps determined 3-4 weeks speed / power at threshold

» 1-2 min high intensity to max Any cardiovascular exercise

Speed / power at max HR
Cardiac Power RPE: 9-10 HR that uses the whole body and 1 x / week
»
» HRR in 1 minute
Intervals Zone 5 » Active rest 3-4 minutes drives HR to maximum – low x 2-3 weeks
» Number of reps
» Repeat 2-4 reps impact exercises preferred