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USE OF MUSCULAR TRAINING ZONES IN PRACTICE

Updated: Mar 19, 2020


In the previous two articles we presented Myontec’s muscle fatigue threshold (MFT) analysis and training zones derived from it. Now we will go through how these zones can be used in practise and what benefit they bring.

1. Orienteer: Light training during rehabilitation The athlete is world-class orienteer who is in rehabilitation phase after injury. He had performed incremental running test 6 x 1000 m from which the MFT and corresponding zones were determined. Figure 1 shows average muscle activation during test as well as determined MFT and corresponding zones.


Figure 1. MFT test and determined zones.

During rehabilitation, the training target was to perform easy basic endurance running sessions that would not fatigue and overuse the injured leg. In the following figures different data samples during training period are presented.


Figure 2. Easy running on dirty trail. Dirty in this case means that trail includes some obstacles on ground e.g. rocks, sticks, leaves, that need to be taken into account during running. Trails also typically include more turns and mounds as compared to roads and therefore activation has variance. However, the intensity stays nicely within the basic endurance zones (blue & green).


Figure 3. Orienteering in forest. Training load remains nicely within basic endurance zones (blue & green). However, activation is wavy due to uneven surface and constant variance in steps which present huge demands to nervous system to control balance and coordinate running through obstacles on ground.