137 A Christian Guide to Body Stewardship, Diet and Exercise one-minute of high-intensity exercise. Knowing what your VO2max score is and how to effectively train to improve it is important as VO2max correlates well to certain distance run times (e.g., 1.5-mile). • Lactate threshold (LT) is the point in exercise where lactate production starts to exceed lactate removal in the blood. Research has shown LT to be a better predictor of one’s cardiovascular fitness than VO2max. • Exercise economy is the amount of energy required to maintain a particular running speed or generate a specific amount of power. Although not to the same extent as VO2max and LT, exercise economy does have a significant impact on endurance performance. • High-intensity interval training (HIIT) is a type of endurance training that utilizes repeated short to long bouts of high-intensity exercise combined with short recovery periods. Research has shown that the benefits of HIIT are almost identical to that of traditional endurance training. • There are five distinct types of endurance training (i.e., long slow distance (LSD), pace/ tempo, interval, repetition, Fartlek) each with their own specific training guidelines in terms of exercise intensity, duration, frequency, and rest. • Although an easy and popular method to use, maximum heart rate (MHR) prediction equations have been shown to be an unreliable means of assessing and prescribing exercise intensity. In contrast, the rate of perceived exertion (RPE) and the Talk Test are easy and reliable measures of assessing exercise intensity that can be readily adapted to help develop a personalized endurance training program.
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