Rep Max Chart - https://www.nsca.com/contentassets/61d813865e264c6e852cadfe247eae52/nsca_training_load_chart.pdf

Jack Daniels' VDOT running calc : https://runsmartproject.com/calculator/

Jack Daniels' chart : http://sdtrackmag.com/DanielsOneSheet.pdf

Heart Rate Zones

Zone 1 (very light) : 50%-60% MHR -  Recovery Days (Recover runs or any activity that’s light and meant for recovery while staying active)

Zone 2 (light) : 60%-70% MHR - Bread and butter when it comes to running - Runs under 90 minutes. Aerobic conditioning and it uses fat as fuel. For most people this should be  80% of your cardio training. These are yours runs to build miles up or general running.

Zone 3 (moderate) : 70%-80% MHR - Stamina runs, tempo runs, this is mildly challenging and its also aerobic conditioning

Zone 4 (Hard) : 80%-90% MHR - aerobic/anaerobic conditioning - Threshold runs, lactic threshold/performance runs - and this uses carbs for fuel

Zone 5 (Very Hard) : 90%-100% MHR - Maximum effort right here. This is the Usain Bolts of the world, this is where you’re doing sprints and it helps improve your MHR

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Modality                        % of 1RM     Sets            Reps.          Rest

Muscular Endurance - 55%-66% / 2-3 sets / 12+ reps / No more than 30 secs

Hypertrophy (Size) -     67%-85% / 3-6 sets / 6-12 reps / 30-90s

Strength -                             85%+      /  2-6 sets / 1-6 reps / 2-5 mins

Tonnage calculation : (Rep volume x weight)

Rule of thumb : Whenever you decide to increase how many reps per set you’re doing, you decrease how much weight you’re lifting. And whenever you’re increasing how much weight you’re lifting, you decrease how many reps you’re doing per set.

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