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Energy Pathways

ATP Energy
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Energy production is both time and intensity related. Running at a very high
intensity, as in sprinting, means that an athlete can operate effectively for
only a very short period of time where as running at a low intensity, as in
gentle jogging, means that an athlete can sustain activity for a long period of
time. There is a relationship between exercise intensity and the energy
source.

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[2]

Matthews (1971) divides the running requirements of various sports into the
following "energy pathways": ATP-CP and LA, LA-02, and 02.

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ATP - Adenosine Triphosphate: a complex chemical compound formed

with the energy released from food and stored in all cells, particularly
muscles. Only from the energy released by the breakdown of this
compound can the cells perform work. The breakdown of ATP produces
energy and ADP.
CP - Creatine Phosphate: a chemical compound stored in muscle, which
when broken down aids in the manufacture of ATP. The combination of
ADP and CP produces ATP.
LA - Lactic acid: a fatiguing metabolite of the lactic acid system resulting
from the incomplete breakdown of glucose. However Noakes in South
Africa has discovered that although excessive lactate production is part
of the extreme fatigue process, it is the protons produced at the same
time that restricts further performance
O2 means aerobic running in which ATP is manufactured from food,
mainly sugar and fat. This system produces ATP copiously and is the
prime energy source during endurance activities
When working at 95% effort these energy pathways are time limited and the
general consensus on these times are as follows:
Duration

Classification

Energy Supplied By

1 to 4 seconds

Anaerobic

ATP (in muscles)

4 to 10 seconds

Anaerobic

ATP + CP

10 to 45 seconds

Anaerobic

ATP + CP + Muscle glycogen

45 to 120 seconds

Anaerobic, Lactic

Muscle glycogen

120 to 240 seconds Aerobic + Anaerobic

Muscle glycogen + lactic acid

240 to 600 seconds

Muscle glycogen + fatty acids

Aerobic

The result of muscle contraction produces ADP which when coupled with CP
regenerates ATP. Actively contracting muscles obtain ATP from glucose stored
in the blood stream and the breakdown of glycogen stored in the muscles.
Exercise for longer periods requires the complete oxidation of carbohydrates

or free fatty acids in the mitochondria. The carbohydrate store will last
approximately 90 minutes and the free fatty store will last several days.
All three energy systems contribute at the start of exercise but the
contribution depends upon the individual, the effort applied or on the rate at
[3]
which energy is used. Davis et al. (2000) , shows how the energy systems
contribute to the manufacture of ATP over time when exercising at 100%
effort. The thresholds (T) indicate the point at which the energy system is
exhausted - training will improve the thresholds times.

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TheAlacticEnergySystem
Adenosine Triphosphate (ATP) stores in the muscle last for approximately 2
seconds and the resynthesis of ATP from Creatine Phosphate (CP) will
continue until CP stores in the muscles are depleted, approximately 4 to 6
seconds. This gives us around 5 to 8 seconds of ATP production.
To develop this energy system, sessions of 4 to 8 seconds of high intensity
work at near peak velocity are required e.g.
3 10 30 metres with recovery of 30 seconds/repetition and 3
minutes/set.
15 60 metres with 60 seconds recovery
20 20 metres shuttle runs with 45 seconds recovery

EnergyProduction
(Phosphocreatine + ADP) (Creatine Phosphokinase) (Creatine +
ATP)

Influenceoftherecoverytime
The length of recovery between repetitions is important in the recovery of
power output through the resynthesis of CP. A study by Holmyard et al.
[4]
(1994)
with a group of subjects who performed 6 second sprints with
recovery intervals from 15 to 180 seconds found that there is a 81% recovery
in peak power output (PPO) with a 1 minute recovery and a 92% recovery of
PPO in 3 minutes.
Recovery Time PPO recovery
(seconds)
(%)
15

68.7

30

73.6

45

78.1

60

81.0

120

88.2

180

92.2

TheLactateEnergySystem
Once the CP stores are depleted the body resorts to stored glucose for ATP.
The breakdown of glucose or glycogen in anaerobic conditions results in the
production of lactate and hydrogen ions. The accumulation of hydrogen ions is
the limiting factor causing fatigue in runs of 300 metres to 800 metres.

Sessions to develop this energy system:

5 to 8 300 metres fast - 45 seconds recovery - until pace significantly
slows
150 metre intervals at 400 metre pace - 20 seconds recovery - until
pace significantly slows
8 300 metres - 3 minutes recovery (lactate recovery training)
There are three units within this energy system: Speed Endurance, Special
Endurance 1 and Special Endurance 2. Each of these units can be developed
as follows:
Speed
Endurance

Special
Endurance 1

Special
Endurance 2

Intensity

95 to 100%

90 to 100%

90 to 100%

Distance

80 to 150m

150 to 300m

300 to 600m

No of
Repetitions/Set

2 to 5

1 to 5

1 to 4

No of Sets

2 to 3

Total
distance/session

300 to 1200m

300 to 1200m

300 to 1200m

Example

3 (60, 80,
100)

2 150m +
2 200m

3 500m

AnaerobicCapacityandAnaerobicPower
Anaerobic Capacity refers to the body's ability to regenerate ATP using the
glycolytic system and Anaerobic Power refers to the body's ability to
regenerate ATP using the phosphagen system. These energy systems can be
developed with appropriate interval training sessions.

GlycolyticandPhosphagenenergysystems
Glycolytic - the breakdown of glucose by enzymes into pyruvic and lactic acids
with the release of energy (ATP).
Phosphagen - the use of creatine phosphate stored in the muscles to generate
energy (ATP).

EnergyProduction
(Glucose + 2 ATP) (Pyruvic Acid) (Lactic Acid + 2 ATP)

Recoverytime
[5]

Denadal & Higino (2004) concluded from their research that 8 minutes is all
you should take during track speed workouts over anything up to 800 metres
- even those going deep into lactate build up.

TheAerobicEnergySystem
The aerobic energy system utilises proteins, fats and carbohydrate (glycogen)
for resynthesising ATP. This energy system can be developed with various
intensity (Tempo) runs.
The types of Tempo runs are:
Continuous Tempo - long slow runs at 50 to 70% of maximum heart
rate. This places demands on muscle and liver glycogen. The normal
response by the system is to enhance muscle and liver glycogen storage
capacities and glycolytic activity associated with these processes
Extensive Tempo - continuous runs at 60 to 80% of maximum heart
rate. This places demands on the system to cope with lactate
production. Running at this level assists the removal and turnover of
lactate and the body's ability to tolerate greater levels of lactate
Intensive Tempo - continuous runs at 80 to 90% of maximum heart
rate. Lactate levels become high as these runs boarder on speed
endurance and special endurance. Intensive tempo training provides the
base for the development of anaerobic energy systems
Sessions to develop this energy system:
4 to 6 2 to 5 minute runs - 2 to 5 minutes recovery
20 200m - 30 seconds recovery

 10 400m - 60 to 90 seconds recovery

5 to 10 kilometre runs

EnergyProduction
(Glucose + Fats + Amino Acids + Oxygen) (Krebs Cycle) (34 ATP)

EnergySystemrecruitment
Although all energy systems turn on at the same time the recruitment of an
alternative system occurs when the current energy system is almost depleted.
The following table provides an approximation of the percentage contribution
[1]
of the energy pathways in certain sports (Fox 1993) .
Sport

ATP-CP and LA LA-O2 O2

Basketball

60

20

Fencing

90

10

Field events

90

10

Golf swing

95

Gymnastics

80

15

Hockey

50

20

30

Distance running

10

20

70

Rowing

20

30

50

Skiing

33

33

33

Soccer

50

20

30

Sprints

90

10

Swimming 1.5km

10

20

70

Tennis

70

20

10

Volleyball

80

15

OthernamesusedfortheEnergySystems
The Alactic Energy System is also referred to as the:

PCr Energy System

ATP-CP Energy System
ATP-PCr Energy System
Start Up Energy System
Creatine Phosphate Energy System
Oxidative Independent Energy System
Alactic Anaerobic Energy System
Short Term Energy System

The Lactate Energy System is also referred to as the:

20

Lactic Acid Energy System

Lactic Anaerobic Energy System
Anaerobic Lactate Energy System
Linking Energy System
Oxidative Independent Glycolytic Energy System
Non-oxidative Glycolytic Energy System
Medium Term Energy System

The Aerobic Energy System is also referred to as the:

Keep going Energy System
Oxidative Dependent Energy System
Long Term Energy System

References
1. FOX, E.L. et al. (1993) The Physiological Basis for Exercise and Sport.
5th ed. Madison: Brown & Benchmark
2. MATTHEWS, D. et al. (1971) The Physiological Basis of Physical
Education and Athletics. Philadelphia: Saunders
3. DAVIS, B. et al. (2000) The Interrelationship of the energy system and
their threshold points [Diagram]. In: Physical Education and the Study
of Sport. UK: Harcourt p.139
4. HOLMYARD, D.J. et al. (1994) Effect of recovery on performance during
multiple treadmill sprints. London: E&FN Spon
5. DENADAL, B.S and HIGINO, W.P. (2004) Effect of the passive recovery
period on the lactate minimum speed in sprinters and endurance
runners. J Sci Med Sport, 7 (4), p. 488-96

RelatedReferences
The following references provide additional information on this topic:
GASTIN, P. B. (2001) Energy system interaction and relative
contribution during maximal exercise. Sports Medicine, 31 (10), p. 725741
WADLEY, G. and LE ROSSIGNOL, P. (1998) The relationship between
repeated sprint ability and the aerobic and anaerobic energy
systems. Journal of Science and Medicine in Sport, 1 (2), p. 100-110
SERRESSE, O. et al. (1988) Estimation of the contribution of the various
energy systems during maximal work of short duration. International
journal of sports medicine, 9 (06), p. 456-460

PageReference
If you quote information from this page in your work then the reference for
this page is:
MACKENZIE, B. (1998) Energy Pathways [WWW] Available from:
https://www.brianmac.co.uk/energy.htm [Accessed 24/10/2016]

RelatedPages
The following Sports Coach pages provide additional information on this topic:

Articles on Physiology
Books on Physiology
Blood Pressure
Body Type
Energy Pathways
Heart Rate Training Zones
Ideal Weight
Maximum Heart Rate
Movement Analysis
Muscle Types
Physiology - Cardiovascular System
VO2 max
vVO2max

AdditionalSourcesofInformation
For further information on this topic see the following:

 BEASHEL, P. and TAYLOR, J. (1996) Advanced Studies in Physical

Education and Sport. UK: Thomas Nelson and Sons Ltd.
BEASHEL, P. and TAYLOR, J. (1997) The World of Sport Examined. UK:
Thomas Nelson and Sons Ltd.
BIZLEY, K. (1994) Examining Physical Education. Oxford; Heinemann
Educational Publishers
DAVIS, B. et al. (2000) Physical Education and the Study of Sport. UK:
Harcourt Publishers Ltd.
GALLIGAN, F. et al. (2000) Advanced PE for Edexcel. Oxford;
Heinemann Educational Publishers
McARDLE, W. et al. (2000) Essentials of Exercise Physiology. 2nd ed.
Philadelphia: Lippincott Williams and Wilkins

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