Code Name Pulse Work-to-Rest Ratio
REC Warm-up/Recovery to 120 Choice
EN1 Aerobic Base 120-150 10 – 30 second rest
EN2 Anaerobic Threshold 140-170 10 – 40 second rest
EN3 MaxVO2 160-180 20 second rest to 1:1
SP1 Lactate Tolerance Max 1:1 to 1:2
SP2 Lactate Peak Max 1:2 to 1:8
SP3 Alactate N/A 30 second minimum
Note: The energy system data above is taken from the 1995 US Swimming Energy Systems and Training Design Handbook. The names and abbreviations for each of the levels can be changed at any time. However, once you have established a certain level to fit a particular energy system, changing it to a different energy system later will affect all workouts previously written.
Each energy system is associated with a stress index which is used to evaluate how stressful ("hard") a workout is as opposed to how much yardage was done. The stress indexes are from the "Coaches' Quarterly", September 1995, by Rich Sharp, Ph.D., ICAR Director (and adapted from Sharp, R.L., "Prescribing and evaluating interval training sets in swimming: a proposed model. Journal of Swimming Research. 96:36-40, 1993).
If you need to add or change a set description without returning to the Set-up Menu, click on Setups at the top of the screen, select Energy Categories, click on Edit, Delete, or the Energy Category line, and you can make changes/additions/deletions on the spot.