Cardiorespiratory Conconi Comparative

Assessments
HR vs. WATT
220

200

180

160
HR(bpm)

140

120

100

80
40 90 140
Power (watt)

This graph represents two different Conconi assessments on a spin cycle where power (watts) is increased in increments
of 20 watts each consecutive minute until failure. One (in red) completed on 9/25/17 and a second (in blue) completed
on 12/4/17. Each assessment has its own calculated Heart Rate (HR) deflection points. These points are indicated with
the black and red arrows.

The black arrow represents my ventilator threshold and the second represents my lactate threshold.

Knowing these deflection points helps me determine my heart rate and power in my five personal training zones:

Heart Rate Power (Watts)

ZONE 1 138 0-55
ZONE 2 149 60-95
ZONE 3 166 100-130
ZONE 4 177 135-158
ZONE 5 177+ 165+

The graph shows that my body is producing ATP (energy) aerobically (with oxygen) when my HR is below 175 and my
power is below 150 watts. ATP is produced anaerobically (w/o oxygen) at a HR above 175 and a power above 150 watts.

The rate of perceived excursion (RPE) in each of the five zones using a scale of 1-10 are:

RPE
ZONE 1 1-2
ZONE 2 2-3
ZONE 3 3-5
ZONE 4 6-8
ZONE 5 9-10
The training times and recovery ratios are as follows for the specified zones:

Training Time Recovery Ratio

Zone 1 Forever No Recovery
Zone 2 Mid Zone 3 90 minutes to hours 1:1
Mid Zone 3 Zone 4 3 to 90 minutes 1:1 or 1:2
Zone 5 3 minutes or less 1:2 or 1:3

--What does cardiorespiratory training mean?

A. Training that overtime increases the efficiency of the heart and respiratory systems.
--What do you understand about Endurance training?
A. Endurance training is long slow distance (LSD) training where the power (intensity) is low
and the volume (time) is high.
--What do you understand about Lactate Threshold training?
A. Lactate threshold training is training that takes place at your 2 nd HR deflection point that
puts you on the edge of anaerobically producing ATP for energy.
--What do you understand about VO2 and Supra training?
A. VO2max and Supra training are both at a high intensity for very short periods of time with
recovery in between to progressively increase cardiac output while decreasing heart rate and
therefore, causing the heart to work less for the same amount of O 2.
--What did you enjoy about the course?
A. I enjoyed experimenting with the different cardiorespiratory training methods on my own to
see exactly how the science behind them works.
--Is there something you wish we would have covered?
A. No. You covered more than I expected you to!
--Finally I would like you to describe how these principles tie into your life, in and out of school. You
can use any medium to answer/describe the above assignment.
A. Ive realized that its beneficial and almost exhilarating to push myself into doing more than I
think I can. However, like overtraining, its not beneficial to do more than I can handle for long periods
of time and my body will usually let me know I need to slow down by becoming ill. On the flip side, its
not good to just sit around and accomplish nothing otherwise, the work will continue to pile up around
me.