• Reference Point Training (RPT)
| RPT is Training @ 5-Metabolic Levels against given Performance Reference Points! |
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| How Fit Are YOU? How do you know? |
Reference Point Training is:
Training at a percentage (%) of your Max Cardio-Respiratory Output, at a percentage (%) of Max Performance- Reference Point.
We all share the same Human Metabolism that has 3-primary Energy Systems (aerobic- aerobic/anaerobic & Anaerobic) and 5- distinct metabolic thresholds, or training- intensity levels.
Evidence Based Exercise is:
EBE is a complete exercise methodology (Pedagogy), that addresses all 5- Metabolic Intensity Levels, in one package, with incredible accuracy.
Training Load or Training Effect (TE) will Vary:
Sometimes 65% (ffa) sometimes 80% (aerobic threshold) sometimes 85% (anaerobic threshold) sometimes 88% (lactate threshold) and sometimes 100% ( NMF/supra-max)! Sometimes a Combination of all 5 Training Effects.
We train by % of Max Heart Rate, against % Max Performance Based – Reference Points, with the EKG accuracy of iQniter Cardio Training powered by Suunto. iQniter and RPT allow us to provide a program to train up to 72 people at a time with complete accuracy regardless of talent side by side.
Why Risk Injury and Over-train, or Waste time and Under-train when you can Pinpoint Training Effect and Produce Measurable Results?
Here is 2-Time Olympic Coach Dr. Vigil on Reference Point Training, applied to Running he calls it your VvO2 or Max Velocity (Avg Speed) at Max Vo2 for a Mile Run. How fit are YOU? How do you know if you have nothing to reference your answer against?
Here are just a few simple Samples of how RPT works with a few common activities:
For Endurance Training: 4- minutes at Maximum Effort is a good duration to test most Activites and Establish a Point of reference. Why? 4-Min Max effort is 50% Aerobic/ 50% Anaerobic so it is a good test of the human energy system.
For Brute Strength & Speed: 1 Rep Max ie: 1 Rep max Squat or Bench press, or 40-100 meter Max speed.
OTS Methodology sets up your workout week with a variety of Reference Point Training at various Metabolic Levels (Stress Levels)
A Cyclist with 400 watt Average 4-minute time trial would do:
TE-1 240-280 w at 65%-70% mhr (FFA)
TE-2 320w at 80% (Aerobic Threshold)
TE-3 340w at 85% (Anaerobic Threshold)
TE-4 340-380w at 85%-95% (Lactate Threshold)
TE-5 380- 500 Watts at NMF to 125%(500w) at Supra Max
A Runner with 4:00 mile Personal Best (PB) would do:
TE-1 6:09 – 5:43 mile pace at 65-70% of MHR (FFA)
TE-2 5:00 mile pace @ 80% of MHR (Aerobic Threshold)
TE-3 4:42 mile pace @ 85% of MHR (Anaerobic Threshold)
TE-4 4:42- 4:13 mile pace at 85-95% of MHR (Lactate Threshold)
TE-5 4:00 to 3:28 mile pace (3:28 is 115% of RP) (NMF/ Supra Max)
Sonic Fitness iQniter Cardio Training provides you with a EKG accurate Tracking System to record and analyse your Various Sessions against Refrence point. Year in and year out over your lifetime is where you will reap the greatest rewards. Each Printout of your latest session becomes an opportunity to learn about your health and improve your performance without wasting your energy, time and putting yourself at risk. Below is a sample of a 6x Kilo interval workout loaded to Suunto Movescount Social Media.
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| detail your performance |
It is critical than get on the right system and stay with it as you age. Once you have all our Baselines, your Reference Points and our system to train them. You will always know where your Health and Performance is and have the system to improve it.
What are Your Reference Points?
share them with us at: tim@sonic-fitness.com or by commenting below.
Here is a peek at a Highlight Video of iQniter Cardio Training we will be happy to do a free demo with your Team, Class or Group at anytime, just contact us.
Highlight Video just Click Here
Join us: Get all the Training info you need from the Olympic Source OTS