Anaerobic Power Reserve

Training & Coaching
1

@Andrea Hi Andrea, I have the following questions for you:

  1. How do you calculate the APR ? What model do you use ?
  2. How do you calibrate the upper zones ?
  3. Are you using %APR to define your HIIT ?
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Dear @Pieter thank you for your questions:

  1. The APR is computed by using the equation: P(t)=MAP+(MPP−MAP)⋅e−k⋅*t *
    This was taken from the work of Weyand (running) and Sanders (cycling). I can point you in that direction if you like.

  2. The upper zones are calibrated with APR:
    Bottom Z5 is MAP (from above equation, very close to MMP5’) and upper Z5 is 120% MAP.
    Bottom Z7 is 50% between top MAP and MPP. Yes, there might be a gap between Z6 and Z7 but there are reasons for it.
    Top Z7 is MPP (equation above, max 10”, very close to MMP10”)

  3. No we are not defining HIIT with APR, although we are on our way to implement that option. We are using Z6 to prescribe 30”:30” HIIT SHORT aerobic sessions, and Z5 for LONG intervals (in line with HIIT Science book).

Any other question, please ask.

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Hi Andrea, thank you for the feedback! Some more questions :wink: :

  1. k= is still 0,023 ?
  2. What are the reasons you’re referring to ?

Regards,

Pieter

4

@Pieter thanks for your interest in APR.

  1. The parameter k is free to vary in a range. The starting value is k=0.026 for cycling (from literature, but our median on our sample is 0.0256 anyway) and 0.027 for running.
  2. We kept Z6 bounded between 100% and 120% of MAP mainly because many athletes in erg mode were otherwise receiving crazy power values when Z6 is prescribed. Also, there would be a clear distinction between Z6 and Z7. However, we are internally discussing about this and we’ll likely close this gap and make the bottom of Z7 equal to 120%MAP.

PS: this would not change APR-based prescriptions, given that you care about the MPP-MAP difference only I guess.

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