Indoor Sport Services Training Guide

Training heart rates are divided into five bands, determined by the RHR, MHR, aerobic threshold and anaerobic threshold. The five training bands can be divided into aerobic and anaerobic. The aerobic bands, utilisation training 2 (UT2) and utilisation training 1 (UT1), rely solely on the aerobic system and form the foundation of most training programmes. In these bands the main fuels are carbohydrate and fat, the percentage of each is dependant on the length of the exercise period. The anaerobic bands, anaerobic threshold (AT), oxygen transport (TR), and anaerobic (AN) combine the full output of the aerobic system with varying input from the anaerobic system. The fuel for these bands is carbohydrate. The table below illustrates the relationship between the training bands and stroke rate. It describes how you may feel during the training and the training effect of working within each band.

Table 3.1

Notes:
SPM = strokes per minute
%MHR = percentage of maximum heart rate
CV = cardiovascular

The different training bands use differing amounts of carbohydrates and fats as their primary source of fuel. Table 3.2 below gives a rough indication of the fuel usage at different intensities of exercise. Remember that this is only a rough guide as the percentage of fat versus carbohydrates used during exercise is dependant on duration and fitness as well as intensity.

Table 3.2

Notes:
Example 20 year old, MHR = 200