We know that most of the sports use all the three energy systems but one system usually dominates depending upon the sport. So coaches should find which major energy system is used and develop that particular energy system more than the others through specificity training and overload principle and also take into consideration the work rest ratio.
The energy split is determined by these 3 factors :
- Intensity
- Frequency
- Duration
INTENSITY :
Intensity means degree of effort involved in an activity or how hard we train. Intensity can be determined by HR (Heart Rate). Heart rate measure intensity in terms of heart rate response. Monitoring heart rate can help determine load placed on body and cardiorespiratory system. Greater heart rate corresponds to greater intensity.
For endurance training intensity coach should calculate HRR (Heart Rate Reserve)
HRR = MHR – RHR
MHR = Maximal Heart Rate (220 – age )
RHR = Resting Heart Rate ( calculate pulse early in the morning for a week and taking the average)
THR = (HRR x training intensity %) + RHR
THR – Target Heart Rate
For example, let us take an athlete of age 20
MHR = 220 -20 = 200
HRR = 200 – 70 = 130
Let’s say training intensity 70 %
THR = ( 130 x .70) + 70 = 161
FREQUENCY :
Frequency is defined as how often we train. More frequent and longer the training program, greater the fitness benefit. Depending on the sport and endurance program the frequency of training way varies.
For endurance – 3 to 5 days a week
For anaerobic – 3 days a week
DURATION :
Duration is defined as the length of each bout of any specific activity or time given for a specific activity.
In the first couple of years, athletes discover that increasing workout duration which in turn increases volume improves their performance. For example, sprinters get faster simply by training for longer duration.
Two important factors here are :
- Work time
- Work – pause ratio
Work time is time taken or duration of work done without rest
Work – pause ratio is duration or time of work in relation to rest
For example, a swimmer is doing an intense fast stroke lap for 15 sec and the pause or rest time given after the completion of 15 sec is 30 sec. Then the work pause ratio is 1:2 since work is 15 sec and rest is 30 seconds.