Effect of Wearing the Elevation Training Mask on Aerobic Capacity, Lung Function, and Hematological Variables.

Altitude training and respiratory muscle training (RMT) have been reported to improve performance in elite and well-trained athletes. Several devices (altitude and RMT) have been developed to help athletes gain the competitive edge. The Elevation Training Mask 2.0 (ETM) purportedly simulates altitude training and has been suggested to increase aerobic capacity (VO2max), endurance performance, and lung function. Twenty-four moderately trained subjects completed 6 weeks of high-intensity cycle ergometer training. Subjects were randomized into a mask (n = 12) or control (n = 12) group. Pre and post-training tests included VO2max, pulmonary function, maximal inspiration pressure, hemoglobin and hematocrit. No significant differences were found in pulmonary function or hematological variables between or within groups. There was a significant improvement in VO2max and PPO in both the control (13.5% and 9.9%) and mask (16.5% and 13.6%) groups. There was no difference in the magnitude of improvement between groups. Only the mask group had significant improvements in ventilatory threshold (VT) (13.9%), power output (PO) at VT (19.3%), respiratory compensation threshold (RCT) (10.2%), and PO at RCT (16.4%) from pre to post-testing. The trends for improvements in VT and PO at VT between groups were similar to improvements in RCT and PO at RCT, but did not reach statistical significance (VT p = 0.06, PO at VT p = 0.170). Wearing the ETM while participating in a 6-week high-intensity cycle ergometer training program does not appear to act as a simulator of altitude, but more like a respiratory muscle training device. Wearing the ETM may improve specific markers of endurance performance beyond the improvements seen with interval training alone. Key pointsWearing the ETM during a 6-week high-intensity cycle ergometer training program may improve performance variables, such as VO2max, PPO, VT, PO at VT, RCT and PO at RCT.Wearing the ETM did not improve lung function, inspiratory muscle strength, or stimulate changes in hemoglobin or hematocrit levels.The ETM does not simulate altitude, but works more like an respiratory training device.

Evidence that the talk test can be used to regulate exercise intensity.

The Talk Test (TT) has been shown to be a surrogate of the ventilatory threshold and to be a viable alternative to standard methods of prescribing exercise training intensity. The TT has also been shown to be responsive to manipulations known to change physiologic function including blood donation and training. Whether the TT can be used independently to regulated training intensity is not known. Physically active volunteers (N = 16) performed an incremental exercise test to identify stages of the TT (Last Positive [LP], Equivocal [EQ], and Negative [NEG]). In subsequent, randomly ordered, 30-minute steady-state runs, the running velocity was regulated solely by "clamping" the TT response desired and then monitoring the response of conventional markers of exercise intensity (heart rate, blood lactate, rating of perceived exertion). All subjects were able to complete the LP stage, but only 13 of 16 and 2 of 16 subjects were able to complete the EQ and NEG stages, respectively. Physiologic responses were broadly within those predicted from the incremental exercise test and within the appropriate range of physiologic responses for exercise training. Thus, in addition to correlating with convenient physiological markers, the TT can be used proactively to guide exercise training intensity. The LP stage produced training intensities compatible with appropriate training intensity in healthy adults and with recovery sessions or long duration training sessions in athletes. The EQ and NEG stages produced intensities compatible with higher intensity training in athletes. The results demonstrate that the TT can be used as a primary method to control exercise training intensity.

The Effects of High Intensity Interval Training vs Steady State Training on Aerobic and Anaerobic Capacity.

UNLABELLED: High intensity interval training (HIIT) has become an increasingly popular form of exercise due to its potentially large effects on exercise capacity and small time requirement. This study compared the effects of two HIIT protocols vs steady-state training on aerobic and anaerobic capacity following 8-weeks of training. Fifty-five untrained college-aged subjects were randomly assigned to three training groups (3x weekly). Steady-state (n = 19) exercised (cycle ergometer) 20 minutes at 90% of ventilatory threshold (VT). Tabata (n = 21) completed eight intervals of 20s at 170% VO2max/10s rest. Meyer (n = 15) completed 13 sets of 30s (20 min) @ 100% PVO2 max/ 60s recovery, average PO = 90% VT. Each subject did 24 training sessions during 8 weeks. RESULTS: There were significant (p < 0.05) increases in VO2max (+19, +18 and +18%) and PPO (+17, +24 and +14%) for each training group, as well as significant increases in peak (+8, + 9 and +5%) & mean (+4, +7 and +6%) power during Wingate testing, but no significant differences between groups. Measures of the enjoyment of the training program indicated that the Tabata protocol was significantly less enjoyable (p < 0.05) than the steady state and Meyer protocols, and that the enjoyment of all protocols declined (p < 0.05) across the duration of the study. The results suggest that although HIIT protocols are time efficient, they are not superior to conventional exercise training in sedentary young adults. Key pointsSteady state training equivalent to HIIT in untrained studentsMild interval training presents very similar physiologic challenge compared to steady state trainingHIIT (particularly very high intensity variants were less enjoyable than steady state or mild interval trainingEnjoyment of training decreases across the course of an 8 week experimental training program.

A simplified approach for estimating the ventilatory and respiratory compensation thresholds.

This study aimed to investigate whether ventilatory (VT) and respiratory compensation (RCT) thresholds could be derived from percentages of maximal running speed (Vmax). During the model building phase (1), VT & RCT of 31 competitive level athletes were identified with respiratory gas exchange. During the cross-validation phase (2), 20 subjects performed a treadmill test to identify Vmax and then they performed 30-min runs at velocities 2SE below or above the velocity at VT and RCT derived from (1), with measurement of blood lactate [BL], RPE, heart rate (HR), and speech comfort. Phase (1) revealed that VT and RCT were reached at 67 ± 9% and 84 ± 6% of Vmax. In (2) sustained running 2SE below VT (64% Vmax) was associated with the ability to finish 30-min, with low and constant [BL] (~2.5 mmol.l(-1)), moderate RPE (~3.0-3.5), a small HR drift, and ability to speak comfortably. Conversely, running at 2SE above RCT (86% Vmax) was associated with the inability to finish 30-min (18.5 ± 2.5 min to fatigue), increasing [BL] (end-exercise = 11.9 ± 0.9 mmol.l(-1)), high RPE (end-exercise = 8.9 ± 1.0), large HR drift (end-exercise = 98 ± 3% HRmax), and inability to speak comfortably. Simple percentages of Vmax (≤64% and ≥86%) obtained from a treadmill test without gas exchange, may be useful for prescribing exercise training intensities. Key pointsSimple performance parameters can be used to provide indications of physiologic thresholds.64% and 86% of the maximal running speed produce conditions consistent with ≤VT and ≥RCT.The combination of technology free feedback techniques such as the Talk Test and RPE and the simple %Vmax can be used as available and easy methods for the performance evaluation.Training prescription can be better addressed to the improvement of the aerobic or anaerobic capacity.

A Prospective, Open-Label Study to Evaluate Functional Changes Following Electromagnetic Muscle Stimulation of Abdominal Muscle.

Background: Electromagnetic muscle stimulation (EMMS) is an effective, well-tolerated noninvasive body contouring treatment for strengthening, toning, and firming the abdomen. Objectives: In this study, functional changes following abdominal EMMS treatment wereevaluated. Methods: In this prospective, open-label study, adults received 8 abdominal EMMS treatments (2 treatments on nonconsecutive days/week over 4 weeks). Follow-ups occurred 1 month (primary endpoint), 2, and 3 months postfinal treatment. Effectiveness endpoints included improvements from baseline on Body Satisfaction Questionnaire (BSQ; primary endpoint), core strength (timed plank test), abdominal endurance (curl-up test), and Subject Experience Questionnaire (SEQ). Safety was evaluated throughout. Results: Sixteen participants (68.8% female) were enrolled, with a mean age of 39.3 years and a mean BMI of 24.4 kg/m2; 14 participants completed the study per protocol. Mean BSQ scores were significantly improved from baseline (27.9) to the 1-month follow-up (36.6; P < .05). Core strength and abdominal endurance were significantly greater at the 1-, 2-, and 3-month posttreatment time points than at baseline (P < .05). Frequently cited reasons for seeking EMMS treatment included a desire to feel stronger (100%; n = 14/14) and to improve athletic performance (100%; n = 14/14). SEQ responses 3 months posttreatment showed that most participants reported feeling stronger (92.9%) and motivated to receive additional EMMS treatments (100%) and work out to maintain treatment results (100%). The majority of participants (>78%) reported being "satisfied" or "very satisfied" with abdominal treatment 1 month posttreatment. One device- and/or procedure-related adverse event of menstrual cycle irregularity was reported in 1 participant and was mild in severity. Conclusions: EMMS treatment of the abdomen is associated with functional strength improvements and high patient satisfaction.

Competition Between Desired Competitive Result, Tolerable Homeostatic Disturbance, and Psychophysiological Interpretation Determines Pacing Strategy.

Scientific interest in pacing goes back >100 years. Contemporary interest, both as a feature of athletic competition and as a window into understanding fatigue, goes back >30 years. Pacing represents the pattern of energy use designed to produce a competitive result while managing fatigue of different origins. Pacing has been studied both against the clock and during head-to-head competition. Several models have been used to explain pacing, including the teleoanticipation model, the central governor model, the anticipatory-feedback-rating of perceived exertion model, the concept of a learned template, the affordance concept, the integrative governor theory, and as an explanation for "falling behind." Early studies, mostly using time-trial exercise, focused on the need to manage homeostatic disturbance. More recent studies, based on head-to-head competition, have focused on an improved understanding of how psychophysiology, beyond the gestalt concept of rating of perceived exertion, can be understood as a mediator of pacing and as an explanation for falling behind. More recent approaches to pacing have focused on the elements of decision making during sport and have expanded the role of psychophysiological responses including sensory-discriminatory, affective-motivational, and cognitive-evaluative dimensions. These approaches have expanded the understanding of variations in pacing, particularly during head-to-head competition.

Evidence That Rating of Perceived Exertion Growth During Fatiguing Tasks is Scalar and Independent of Exercise Mode.

INTRODUCTION: The relationship between the percentage of a fatiguing ambulatory task completed and rating of perceived exertion (RPE) appears to be linear and scalar, with a relatively narrow "window." Recent evidence has suggested that a similar relationship may exist for muscularly demanding tasks. METHODS: To determine whether muscularly demanding tasks fit within this "ambulatory window," we tested resistance-trained athletes performing bench press and leg press with different loadings predicted to allow 5, 10, 20, and 30 repetitions and measured RPE (category ratio scale) at the end of the concentric action for each repetition. RESULTS: There was a regular, and strongly linear, pattern of growth of RPE for both bench press (r = .89) and leg press (r = .90) during the tasks that allowed 5.2 (1.2), 11.6 (1.9), 22.7 (2.0), and 30.8 (3.2) repetitions for bench press and 5.5 (1.5), 11.4 (1.6), 20.2 (3.0), and 32.4 (4.2) repetitions for leg press, respectively. CONCLUSIONS: The path of the RPE growth versus percentage task fit within the window evident for ambulatory tasks. The results suggest that the RPE versus percentage task completed relationship is scalar, relatively linear, and apparently independent of exercise mode.

Translation of exercise testing to exercise prescription using the talk test.

Traditionally defined in terms of %maximal heart rate (%HRmax) or %maximal metabolic equivalents, the process of exercise prescription is still difficult and individually imprecise. An alternative, and simpler, method is to define exercise intensity in terms of the Talk Test, which may be a surrogate for ventilatory threshold and more consistent with contemporary recommendations for index training intensity in well-trained and athletic individuals. This study was designed to determine how much of a reduction in the absolute exercise intensity from those observed during incremental exercise testing was necessary to allow for comfortable speech during exercise training. Fourteen well-trained (5-7 h·wk(-1)) individuals performed 2 incremental exercise tests (to evaluate reproducibility) and 3 steady-state training bouts (40 minutes), based on the stage before the last positive (LP) stage of the Talk Test (LP-1), the LP stage, and the equivocal (EQ) stage. The LP-1 and LP runs resulted in %HRmax and rating of perceived exertion (RPE) values within the recommended range for exercise training, the EQ run in an unacceptably high %HRmax and RPE. Most subjects could still speak comfortably during the LP-1 and LP stages, and no subject could speak comfortably during the EQ stage. The HR (r = 0.84), RPE (r = 0.81), and Talk Test (r = 0.71) responses during paired incremental tests were well correlated. The results of this test suggest that the absolute exercise intensity during the LP-1 and LP stages of incremental exercise tests with the Talk Test may produce steady-state exercise responses appropriate for training in well-trained and athletic individuals and that the reproducibility of the Talk Test is satisfactory.

Indoor Cycling Energy Expenditure: Does Sequence Matter?

Although cycling class intensity can be modified by changing interval intensity sequencing, it has not been established whether the intensity order can alter physiological and perceptual responses. Therefore, this study aimed to determine the effects of interval intensity sequencing on energy expenditure (EE), physiological markers, and perceptual responses during indoor cycling. Healthy volunteers (10 males = 20.0 ± 0.8years; 8 females = 21.3 ± 2.7years) completed three randomly ordered interval bouts (mixed pyramid-MP, ascending intervals-AI, descending intervals-DI) including three 3-min work bouts at 50%, 75%, and 100% of peak power output (PPO) and three 3-min recovery periods at 25% PPO. Heart rate (HR) and oxygen consumption (VO2) were expressed as percentages of maximal HR (%HRmax) and VO2 (%VO2max). EE was computed for both the work bout and for the 5-min recovery period. Session Rating of Perceived Exertion (sRPE) and Exercise Enjoyment Scale (EES) were recorded. No differences emerged for % HRmax (MP = 73.3 ± 6.1%; AI = 72.1 ± 4.9%; DI = 71.8 ± 4.5%), % VO2max (MP = 51.8 ± 4.6%; AI = 51.4 ± 3.9%; DI = 51.3 ± 4.5%), EE (MP = 277.5 ± 39.9 kcal; AI = 275.8 ± 39.4 kcal; DI = 274.9 ± 42.1 kcal), EES (MP = 4.9 ± 1.0; AI = 5.3 ± 1.1; DI = 4.9 ± 0.9), and sRPE (MP = 4.9 ± 1.0; AI = 5.3 ± 1.1; DI = 4.9 ± 0.9). EE during recovery was significantly (p < 0.005) lower after DI (11.9 ± 3.2 kcal) with respect to MP (13.2 ± 2.5 kcal) and AI (13.3 ± 2.5 kcal). Although lower EE was observed during recovery in DI, interval intensity sequencing does not affect overall EE, physiological markers, and perceptual responses.

Workload Accomplished in Phase III Cardiac Rehabilitation.

Exercise training is an important component of clinical exercise programs. Although there are recognized guidelines for the amount of exercise to be accomplished (≥70,000 steps per week or ≥150 min per week at moderate intensity), there is virtually no documentation of how much exercise is actually accomplished in contemporary exercise programs. Having guidelines without evidence of whether they are being met is of limited value. We analyzed both the weekly step count and the session rating of perceived exertion (sRPE) of patients (n = 26) enrolled in a community clinical exercise (e.g., Phase III) program over a 3-week reference period. Step counts averaged 39,818 ± 18,612 per week, with 18% of the steps accomplished in the program and 82% of steps accomplished outside the program. Using the sRPE method, inside the program, the patients averaged 162.4 ± 93.1 min per week, at a sRPE of 12.5 ± 1.9 and a frequency of 1.8 ± 0.7 times per week, for a calculated exercise load of 2042.5 ± 1244.9 AU. Outside the program, the patients averaged 144.9 ± 126.4 min, at a sRPE of 11.8 ± 5.8 and a frequency of 2.4 ± 1.5 times per week, for a calculated exercise load of 1723.9 ± 1526.2 AU. The total exercise load using sRPE was 266.4 ± 170.8 min per week, at a sRPE of 12.6 ± 3.8, and frequency of 4.2 ± 1.1 times per week, for a calculated exercise load of 3359.8 ± 2145.9 AU. There was a non-linear relationship between steps per week and the sRPE derived training load, apparently attributable to the amount of non-walking exercise accomplished in the program. The results suggest that patients in a community clinical exercise program are achieving American College of Sports Medicine guidelines, based on the sRPE method, but are accomplishing less steps than recommended by guidelines.

Prediction of Exercise Capacity and Training Prescription from the 6-Minute Walk Test and Rating of Perceived Exertion.

Walking tests, such as the 6-min walk test (6MWT), are popular methods of estimating peak oxygen uptake (VO2peak) in clinical populations. However, the strength of the distance vs. VO2peak relationship is not strong, and there are no equations for estimating ventilatory threshold (VT), which is important for training prescription and prognosis. Since the 6MWT is often limited by walking mechanics, prediction equations that include simple additional predictors, such as the terminal rating of perceived exertion (RPE), hold the potential for improving the prediction of VO2max and VT. Therefore, this study was designed to develop equations for predicting VO2peak and VT from performance during the 6MWT, on the basis of walking performance and terminal RPE. Clinically stable patients in a cardiac rehabilitation program (N = 63) performed the 6MWT according to the American Thoracic Society guidelines. At the end of each walk, the subject provided their terminal RPE on a 6-20 Borg scale. Each patient also performed a maximal incremental treadmill test with respiratory gas exchange to measure VO2peak and VT. There was a good correlation between VO2peak and 6MWT distance (r = 0.80) which was improved by adding the terminal RPE in a multiple regression formula (6MWT + RPE, R2 = 0.71, standard error of estimate, SEE = 1.3 Metabolic Equivalents (METs). The VT was also well correlated with walking performance, 6MWT distance (r = 0.80), and was improved by the addition of terminal RPE (6MWT + RPE, R2 = 0.69, SEE = 0.95 METs). The addition of terminal RPE to 6MWT distance improved the prediction of maximal METs and METs at VT, which may have practical applications for exercise prescription.

Functional Translation of Exercise Responses from Exercise Testing to Exercise Training: The Test of a Model.

Exercise prescription based on exercise test results is complicated by the need to downregulate the absolute training intensity to account for cardiovascular drift in order to achieve a desired internal training load. We tested a recently developed generalized model to perform this downregulation using metabolic equivalents (METs) during exercise testing and training. A total of 20 healthy volunteers performed an exercise test to define the METs at 60, 70, and 80% of the heart rate (HR) reserve and then performed randomly ordered 30 min training bouts at absolute intensities predicted by the model to achieve these levels of training intensity. The training HR at 60 and 70% HR reserve, but not 80%, was significantly less than predicted from the exercise test, although the differences were small. None of the ratings of perceived exertion (RPE) values during training were significantly different than predicted. There was a strong overall correlation between predicted and observed HR (r = 0.88) and RPE (r = 0.52), with 92% of HR values within ±10 bpm and 74% of RPE values within ±1 au. We conclude that the generalized functional translation model is generally adequate to allow the generation of early absolute training loads that lead to desired internal training loads.

Effect of Running Velocity Variation on the Aerobic Cost of Running.

The aerobic cost of running (CR), an important determinant of running performance, is usually measured during constant speed running. However, constant speed does not adequately reflect the nature of human locomotion, particularly competitive races, which include stochastic variations in pace. Studies in non-athletic individuals suggest that stochastic variations in running velocity produce little change in CR. This study was designed to evaluate whether variations in running speed influence CR in trained runners. Twenty competitive runners (12 m, VO2max = 73 ± 7 mL/kg; 8f, VO2max = 57 ± 6 mL/kg) ran four 6-minute bouts at an average speed calculated to require ~90% ventilatory threshold (VT) (measured using both v-slope and ventilatory equivalent). Each interval was run with minute-to-minute pace variation around average speed. CR was measured over the last 2 min. The coefficient of variation (CV) of running speed was calculated to quantify pace variations: ±0.0 m∙s-1 (CV = 0%), ±0.04 m∙s-1 (CV = 1.4%), ±0.13 m∙s-1(CV = 4.2%), and ±0.22 m∙s-1(CV = 7%). No differences in CR, HR, or blood lactate (BLa) were found amongst the variations in running pace. Rating of perceived exertion (RPE) was significantly higher only in the 7% CV condition. The results support earlier studies with short term (3s) pace variations, that pace variation within the limits often seen in competitive races did not affect CR when measured at running speeds below VT.

Summated Hazard Score as a Powerful Predictor of Fatigue in Relation to Pacing Strategy.

During competitive events, the pacing strategy depends upon how an athlete feels at a specific moment and the distance remaining. It may be expressed as the Hazard Score (HS) with momentary HS being shown to provide a measure of the likelihood of changing power output (PO) within an event and summated HS as a marker of how difficult an event is likely to be perceived to be. This study aimed to manipulate time trial (TT) starting strategies to establish whether the summated HS, as opposed to momentary HS, will improve understanding of performance during a simulated cycling competition. Seven subjects (peak PO: 286 ± 49.7 W) performed two practice 10-km cycling TTs followed by three 10-km TTs with imposed PO (±5% of mean PO achieved during second practice TT and a self-paced TT). PO, rating of perceived exertion (RPE), lactate, heart rate (HR), HS, summated HS, session RPE (sRPE) were collected. Finishing time and mean PO for self-paced (time: 17.51 ± 1.41 min; PO: 234 ± 62.6 W), fast-start (time: 17.72 ± 1.87 min; PO: 230 ± 62.0 W), and slow-start (time: 17.77 ± 1.74 min; PO: 230 ± 62.7) TT were not different. There was a significant interaction between each secondary outcome variable (PO, RPE, lactate, HR, HS, and summated HS) for starting strategy and distance. The evolution of HS reflected the imposed starting strategy, with a reduction in PO following a fast-start, an increased PO following a slow-start with similar HS during the last part of all TTs. The summated HS was strongly correlated with the sRPE of the TTs (r = 0.88). The summated HS was higher with a fast start, indicating greater effort, with limited time advantage. Thus, the HS appears to regulate both PO within a TT, but also the overall impression of the difficulty of a TT.

25 Years of Session Rating of Perceived Exertion: Historical Perspective and Development.

The session rating of perceived exertion (sRPE) method was developed 25 years ago as a modification of the Borg concept of rating of perceived exertion (RPE), designed to estimate the intensity of an entire training session. It appears to be well accepted as a marker of the internal training load. Early studies demonstrated that sRPE correlated well with objective measures of internal training load, such as the percentage of heart rate reserve and blood lactate concentration. It has been shown to be useful in a wide variety of exercise activities ranging from aerobic to resistance to games. It has also been shown to be useful in populations ranging from patients to elite athletes. The sRPE is a reasonable measure of the average RPE acquired across an exercise session. Originally designed to be acquired ∼30 minutes after a training bout to prevent the terminal elements of an exercise session from unduly influencing the rating, sRPE has been shown to be temporally robust across periods ranging from 1 minute to 14 days following an exercise session. Within the training impulse concept, sRPE, or other indices derived from sRPE, has been shown to be able to account for both positive and negative training outcomes and has contributed to our understanding of how training is periodized to optimize training outcomes and to understand maladaptations such as overtraining syndrome. The sRPE as a method of monitoring training has the advantage of extreme simplicity. While it is not ideal for the precise recording of the details of the external training load, it has large advantages relative to evaluating the internal training load.

Effect of Progressive Fatigue on Session RPE.

Rating of perceived exertion (RPE) and session RPE (sRPE) are reliable tools for predicting exercise intensity and are alternatives to more technological and physiological measurements, such as blood lactate (HLa) concentration, oxygen consumption and heart rate (HR). As sRPE may also convey some insights into accumulated fatigue, the purpose of this study was to examine the effects of progressive fatigue in response to heavier-than-normal training on sRPE, with absolute training intensity held constant, and determine its validity as marker of fatigue. Twelve young adults performed eight interval workouts over a two-week period. The percentage of maximal HR (%HRmax), HLa, RPE and sRPE were measured for each session. The HLa/RPE ratio was calculated as an index of fatigue. Multilevel regression analysis showed significant differences for %HRmax (p = 0.004), HLa concentration (p = 0.0001), RPE (p < 0.0001), HLa/RPE ratio (p = 0.0002) and sRPE (p < 0.0001) across sessions. Non-linear regression analysis revealed a very large negative relationship between HLa/RPE ratio and sRPE (r = -0.70, p < 0.0001). These results support the hypothesis that sRPE is a sensitive tool that provides information on accumulated fatigue, in addition to training intensity. Exercise scientists without access to HLa measurements may now be able to gain insights into accumulated fatigue during periods of increased training by using sRPE.

Beating Yourself: How Do Runners Improve Their Own Records?

BACKGROUND: Pacing studies suggest the distribution of effort for optimizing performance. Cross-sectional studies of 1-mile world records (WRs) suggest that WR progression includes a smaller coefficient of variation of velocity. PURPOSE: This study evaluates whether intraindividual pacing used by elite runners to break their own WR (1 mile, 5 km, and 10 km) is related to the evolution of pacing strategy. We provide supportive data from analysis in subelite runners. METHODS: Men's WR performances (with 400-m or 1-km splits) in 1 mile, 5 km, and 10 km were retrieved from the IAAF database (from 1924 to present). Data were analyzed relative to pacing pattern when a runner improved their own WR. Similar analyses are presented for 10-km performance in subelite runners before and after intensified training. RESULTS: WR performance was improved in 1 mile (mean [SD]: 3:59.4 [11.2] to 3:57.2 [8.6]), 5 km (13:27 [0:33] to 13:21 [0:33]), and 10 km (28:35 [1:27] to 28:21 [1:21]). The average coefficient of variation did not change in the 1 mile (3.4% [1.8%] to 3.6% [1.6%]), 5 km (2.4% [0.9%] to 2.2% [0.8%]), or 10 km (1.4% [0.1%] to 1.5% [0.6%]) with improved WR. When velocity was normalized to the percentage mean velocity for each race, the pacing pattern was almost identical. Very similar patterns were observed in subelite runners in the 10 km. When time improved from 49:20 (5:30) to 45:56 (4:58), normalized velocity was similar, terminal RPE increased (8.4 [1.6] to 9.1 [0.8]), coefficient of variation was unchanged (4.4% [1.1%] to 4.8% [2.1%]), and VO2max increased (49.8 [7.4] to 55.3 [8.8] mL·min-1·kg-1). CONCLUSION: The results suggest that when runners break their own best performances, they employ the same pacing pattern, which is different from when WRs are improved in cross-sectional data.

Session RPE During Prolonged Exercise Training.

PURPOSE: Although the session rating of perceived exertion (sRPE) is primarily a marker of internal training load (TL), it may be sensitive to external TL determining factors, such as duration and volume. Thus, sRPE could provide further information on accumulated fatigue not available from markers of internal TL. Therefore, the purpose of this study was to investigate sRPE during heavy training bouts at relatively constant intensity. METHODS: Eleven university swimmers performed a high-volume training session consisting of 4 × 10 × 100-yd (4 × 10 × 91.4 m). Repetition lap time and heart rate were measured for each repetition and averaged for each set. Blood lactate concentration was measured after each set. At the end of each set, a 10-minute rest period was allowed, during which sRPE values were obtained, as if the training bout had ended. RESULTS: There were no differences between sets for lap time (P = .096), heart rate (P = .717), and blood lactate concentration (P = .466), suggesting that the subjects were working at the same external and internal intensity. There was an increase (P = .0002) in sRPE between sets (first 4 [1.2], second 5 [1.3], third 7 [1.3], and fourth 8 [1.5]), suggesting that even when maintaining the same intensity, the perception of the entire workload increased with duration. CONCLUSIONS: Increases in duration, although performed with a consistent internal and external intensity, influences sRPE. These findings support the concept that sRPE may provide additional information on accumulated fatigue not available from other markers of TL.

Generalized Approach to Translating Exercise Tests and Prescribing Exercise.

Although there is evidence supporting the benefit of regular exercise, and recommendations about exercise and physical activity, the process of individually prescribing exercise following exercise testing is more difficult. Guidelines like % heart rate (HR) reserve (HRR) require an anchoring maximal test and do not always provide a homogenous training experience. When prescribing HR on the basis of % HRR, rating of perceived exertion or Talk Test, cardiovascular/perceptual drift during sustained exercise makes prescription of the actual workload difficult. To overcome this issue, we have demonstrated a strategy for "translating" exercise test responses to steady state exercise training on the basis of % HRR or the Talk Test that appeared adequate for individuals ranging from cardiac patients to athletes. However, these methods depended on the nature of the exercise test details. In this viewpoint, we combine these data with workload expressed as Metabolic Equivalent Task (METs). We demonstrate that there is a regular stepdown between the METs during training to achieve the same degree of homeostatic disturbance during testing. The relationship was linear, was highly-correlated (r = 0.89), and averaged 71.8% (Training METs/Test METs). We conclude that it appears possible to generate a generalized approach to correctly translate exercise test responses to exercise training.

Translation of submaximal exercise test responses to exercise prescription using the Talk Test.

The exercise intensity at the Talk Test (TT) has been shown to be highly correlated with objective physiological markers, a useful outcome marker in patients with heart disease, a useful tool for avoiding exertional ischemia, and responsive to both positive and negative changes in exercise capacity. This randomized observational study evaluated the ability of the intensity at the TT during exercise testing to define absolute training workloads. Sedentary adults (n = 14) performed an incremental Balke type exercise test (3.0-3.5 mph at 0% grade, +2% grade every 2 minutes). Heart rate (HR), rating of perceived exertion (RPE), and TT were evaluated at each stage. Subsequently, the subjects performed 3 x 20-minute exercise bouts with the workload over the last 10 minutes of each bout equal to the absolute intensity at the stage preceding the LP (LP-1), at the last positive stage of the TT (LP), and at the first equivocal stage of the TT (EQ). During LP-1, LP, and EQ, HR was 140 +/- 23, 151 +/- 20, and 160 +/- 21 bpm, or 73 +/- 11, 79 +/- 9, and 82 +/- 9 % HRmax; RPE (CR scale) was 3.6 +/- 1.5, 4.4 +/- 1.8, and 6.3 +/- 2.2. The TT Score-ranked as 1 = comfortable speech, 2 = slightly uncomfortable speech, and 3 = speech not comfortable-was 1.4 +/- 0.5, 1.8 +/- 0.4, and 2.6 +/- 0.5 LP-1, LP, and at EQ, LP, respectively. The results suggest that to prescribe absolute training intensity from the TT and to get appropriate HR, RPE, and TT responses in sedentary individuals during training, the workload needs to be based on the intensity approximately 1 stage (approximately 1.0-1.2 metabolic equivalents) below the LP stage observed during an incremental test.