Yeti Energy System

The AFA's Yeti Energy System is designed to optimize athletic performance by targeting specific energy zones. Each zone corresponds to a different level of effort, heart rate, and perceived exertion, ensuring comprehensive development and peak performance.

1. Zone 1: Smooth

   • Heart Rate: 140 bpm or below

   • Perceived Effort: 75% or less

   • Pace: Comfortable, steady pace

   • Focus: Aerobic base building, technique refinement, active recovery

   • Work-to-Rest Ratio: 5:1 to 8:2

   • Training Cycle Allocation: 30% of total training time

2. Zone 2: Strong

   • Heart Rate: 140-160 bpm

   • Perceived Effort: 80-85%

   • Pace: Moderate, sustainable effort

   • Focus: Aerobic endurance, muscular strength

   • Work-to-Rest Ratio: 6:1 to 9:1

   • Training Cycle Allocation: 30% of total training time

3. Zone 3: Fast

   • Heart Rate: 160-180 bpm

   • Perceived Effort: 90%

   • Pace: Threshold pace

   • Focus: Lactate threshold development, speed endurance

   • Work-to-Rest Ratio: 3:1 to 2:1

   • Training Cycle Allocation: 20% of total training time

4. Zone 4: Sprint

   • Heart Rate: 180-200 bpm

   • Perceived Effort: 95%

   • Pace: High-intensity, near-maximal effort

   • Focus: Anaerobic power, high-intensity speed work

   • Work-to-Rest Ratio: 1:1 to 1:2

   • Training Cycle Allocation: 15% of total training time

5. Zone 5: Power

   • Heart Rate: 200+ bpm

   • Perceived Effort: 100%

   • Pace: Maximal effort

   • Focus: Explosive power, peak performance

   • Work-to-Rest Ratio: 1:2 or more

   • Training Cycle Allocation: 5% of total training time

Individual Variation

Heart rate and perceived effort can vary between individuals. Adjust the zones to align with personal fitness levels and physiological differences. Regularly monitor progress and make necessary adjustments.

Recovery Recommendations

Recovery is essential to prevent burnout and ensure optimal performance:

• Incorporate active recovery sessions (Zone 1) to aid muscle repair and mental relaxation.

• Ensure proper hydration, nutrition, and sleep to support recovery processes.

• Schedule rest days or light activity days to allow full recovery and prevent overtraining.