Thresholds of training
I can calculate and apply the different training zones and thresholds based on maximum heart rate and one rep. max.
Thresholds of training
I can calculate and apply the different training zones and thresholds based on maximum heart rate and one rep. max.
These resources will be removed by end of Summer Term 2025.
Lesson details
Key learning points
- Maximum heart rate is calculated as 220 minus age.
- The aerobic training zone is 60-80% of maximum heart rate.
- The anaerobic training zone is 80-90% of maximum heart rate.
- Using your one repetition maximum (one rep max) as part of weight training to identify a training zone.
- Strength and power above 70% one rep max and muscular endurance below 70%.
Keywords
Training thresholds - the actual boundaries of the target zone
Aerobic training zone - calculated at 60-80% maximum heart rate to allow the aerobic system to be trained
Anaerobic training zone - calculated at 80-90% maximum heart rate to allow the anaerobic system to be trained
Maximum heart rate - calculated by 220 minus age
One rep max - the maximal amount that can be lifted in one repetition by a muscle group
Common misconception
Training at the highest intensity is the best way to see results.
A balanced and accurate approach to training intensity using approximate zones is necessary to optimise fitness, recovery and avoid injury.
To help you plan your year 10 physical education lesson on: Thresholds of training, download all teaching resources for free and adapt to suit your pupils' needs...
To help you plan your year 10 physical education lesson on: Thresholds of training, download all teaching resources for free and adapt to suit your pupils' needs.
The starter quiz will activate and check your pupils' prior knowledge, with versions available both with and without answers in PDF format.
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The assessment exit quiz will test your pupils' understanding of the key learning points.
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Explore more key stage 4 physical education lessons from the Physical training: principles of training unit, dive into the full secondary physical education curriculum, or learn more about lesson planning.
Equipment
Licence
Lesson video
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Starter quiz
6 Questions
Exit quiz
6 Questions
60 - 80% maximum heart rate
80 - 90% maximum heart rate
above 70% one rep max
below 70% one rep max