Effects of Race Pace Based Approach in Recreational Runners

Runners ran according to speeds and HR associated with ventilatory thresholds. Z1, zone 1: intensity zone below the first ventilatory threshold; Z2: zone 2, intensity zone between the first and second ventilatory threshold; Z3: zone 3, intensity zone above the second ventilatory threshold.

"Runners ran respecting three intensity zones.~The average speed achieved in the 7-km was calculated. From this, three intensity zones were calculated, adhering to the % of the race pace of the 7-km test.~Z1 corresponds to less than 80% of race pace, Z2 is between 80-95%, and Z3 corresponds to over 95% of race pace"

Runners completed training sessions based on HR values and velocities associated with ventilatory thresholds (i.e., Z1, zone 1: intensity zone below the first ventilatory threshold; Z2: zone 2, intensity zone between the first and second ventilatory threshold; Z3: zone 3, intensity zone above the second ventilatory threshold. The training sessions were based on physiological thresholds and daily HRV cues. High-intensity training was performed only under optimal HRV conditions, thus only when each participant had HRV values in their reference range. If HRV was not optimal, low-intensity training was prescribed. If HRV was not optimal for two days consecutively, rest was prescribed.