Originally Posted by
Robert A
Okay, 90% of max HR...What exactly does this technique accomplish
Andy Coggan's
table of training zones is a good guide.
90% of max HR is probably his Zone 5/VO2Max. The adaptation effects you can expect from Zone 5:
Increased plasma volume: 4 of 4
Hypertrophy of slow twitch muscle fibers: 3 of 3
Increased muscle capilliarization: 3 of 3
Conversion of muscle fibers (type IIb -> type IIa): 2 of 3
Increased stroke volume/maximal cardiac output: 4 of 4
Increased VO2 Max: 4 of 4
So except for conversion of muscle fibers, Zone 5 work is the most effective at all the aerobic adaptations.