Study guide
7.3 Training Heart Rate Calculations & RPE Scales
CSEP Certified Personal Trainer CSEP-CPT
Track your progress as you read
Finished sections get a check mark.
1 Introduction: CSEP-CPT Certification & Theory Exam Overview
Introduction: CSEP-CPT Theory Exam Facts & Certification Pathway
2 Chapter 1: Anatomy & Biomechanics in Exercise
1.1 Musculoskeletal Anatomy & Major Muscle Actions 1.2 Planes of Motion & Joint Kinematics 1.3 Biomechanical Levers, Torques & Postural Forces 1.4 Neuromuscular Mechanics & Motor Unit Recruitment
3 Chapter 2: Exercise Physiology & Energy Metabolism
2.1 Bioenergetics & Metabolic Pathways 2.2 Cardiorespiratory Responses to Acute Exercise 2.3 Chronic Physiological Adaptations to Training 2.4 Fatigue Mechanisms & Excess Post-Exercise Oxygen Consumption 2.5 Dose-Response, Sedentary Behaviour & Age and Sex Differences
4 Chapter 3: CSEP-PATH & Pre-Participation Screening
3.1 The CSEP-PATH Framework & 6-A Process 3.2 Get Active Questionnaire (GAQ) & Reference Document Protocols 3.3 Pre-Assessment Screening: Resting Heart Rate & Blood Pressure Cut-Offs 3.4 Pre-Assessment Instructions, Medical Clearance & Contraindications 3.5 PASB-Q, Stages of Change, AAL-Q & Screening in Pregnancy
5 Chapter 4: Anthropometry & Body Composition Assessment
4.1 Body Mass Index (BMI) & Height/Weight Measurement Protocols 4.2 Waist Circumference Protocols & Health Risk Stratification 4.3 Body Composition Methods: Percent Fat Techniques vs. CSEP-PATH Anthropometry 4.4 Body Composition Interpretation & Sensitive Client Communication
6 Chapter 5: Aerobic Fitness Assessment
5.1 Principles of Submaximal Aerobic Testing & Heart Rate Monitoring 5.2 Modified Canadian Aerobic Fitness Test (mCAFT) Protocols 5.3 Ebbeling Treadmill & Rockport 1-Mile Walk Protocols 5.4 Submaximal Cycle Ergometer (YMCA) Test & Aerobic Calculations
7 Chapter 6: Musculoskeletal Fitness Assessment
6.1 Grip Strength & Vertical Jump Peak Power Protocols 6.2 Push-Up Test & Muscular Endurance Protocols 6.3 Sit-and-Reach & Flexibility Assessment Protocols 6.4 Back Extension (Biering-Sorensen) & Static Balance Protocols 6.5 Forearm Plank, Y Balance Test & Predicted 1-RM Protocols 6.6 Validity, Reliability, Objectivity & Measurement Error in CSEP-PATH Assessments
8 Chapter 7: Exercise Prescription & Aerobic Training Design
7.1 Canadian 24-Hour Movement Guidelines for Adults & Youth 7.2 FITT-VP Principles for Cardiorespiratory Fitness 7.3 Training Heart Rate Calculations & RPE Scales 7.4 Aerobic Progression Strategies & Periodization Models 7.5 Canada's Food Guide, Weight Management & Health vs. Performance Goals
9 Chapter 8: Muscular Fitness & Resistance Training Programming
8.1 Resistance Training Principles, Intensity & Repetition Ranges 8.2 Program Design: Exercise Selection, Order & Structural Splits 8.3 Flexibility & Neuromotor Training Programming 8.4 Warm-Up, Cool-Down & Recovery Strategies 8.5 Exercise Instruction, Spotting, Technique Correction & Self-Monitoring
10 Chapter 9: Exercise Prescription for Special & Chronic Populations
9.1 CSEP-CPT Scope for Clients with One Stable Chronic Condition 9.2 Exercise Modifications for Hypertension & Cardiovascular Risk 9.3 Exercise Considerations for Type 2 Diabetes & Metabolic Health 9.4 Exercise Modifications for Osteoporosis, Osteoarthritis & Older Adults 9.5 Asthma, Cancer & Mental Health: Precautions and Signs of Decline 9.6 Recognizing & Responding to Adverse Events During Exercise
11 Chapter 10: Behavior Change & Lifestyle Coaching
10.1 Transtheoretical Model (TTM) Stages of Change & Processes 10.2 Motivational Interviewing Principles & OARS Techniques 10.3 Collaborative Goal Setting (SMART) & Action Planning 10.4 Overcoming Barriers, Relapse Prevention & Self-Efficacy 10.5 Theory of Planned Behaviour, HAPA & Brief Action Planning 10.6 Communication, Empathy & Instructional Techniques for Individual Clients
12 Chapter 11: Professional Practice, Scope & Risk Management
11.1 CSEP Scope of Practice Boundaries & Referral Pathways 11.2 Informed Consent, Liability Waivers & Client Documentation 11.3 Legal Liability, Negligence & Privacy Legislation (PIPEDA) 11.4 Emergency Action Plans, Facility Safety & Certification Maintenance 11.5 The CSEP Code of Conduct & Ethical Professional Practice
7.3 Training Heart Rate Calculations & RPE Scales
Key Takeaways Explain This Topic AI
The Heart Rate Reserve (HRR) or Karvonen formula is the gold-standard method for establishing target heart rate zones because % HRR shares a direct 1:1 mathematical and physiological equivalence with % VO2R (Oxygen Uptake Reserve).
Target heart rate using the Karvonen method is calculated as: THR = [(HRmax - HRrest) × % intensity] + HRrest, necessitating standardized measurement of true resting heart rate and accurate determination of maximal heart rate.
CSEP-PATH has used the Tanaka equation (HRmax = 208 − 0.7 × age) since its 2019 Second Edition; the older 220 − age formula overestimates HRmax in young adults and underestimates it in older adults.
The Borg 6–20 scale, used in the CSEP-PATH Third Edition intensity tables, roughly tracks heart rate divided by 10; the Borg CR10 scale rates exertion and breathlessness from 0 to 10.
In clients prescribed beta-adrenergic receptor blockers (beta-blockers), age-predicted HRmax equations and target heart rate zones are clinically invalid; intensity must be prescribed and monitored using the Borg RPE scales and the Talk Test.
Last updated: October 2026
7.3 Training Heart Rate Calculations & RPE Scales
Important
Accurately prescribing and regulating training intensity is paramount in cardiorespiratory program design. An intensity prescribed too low fails to induce cardiovascular adaptation, while an intensity prescribed too high induces premature metabolic exhaustion, excessive musculoskeletal strain, or acute cardiovascular risk. The CSEP-CPT must master both objective physiological metrics ( Heart Rate Reserve , % HR max \%\text{HR}_{\max} % HR m a x ) and validated subjective perceptual metrics ( Borg RPE , Talk Test ).
During aerobic exercise, cardiac output ( Q Q Q ) increases linearly with work rate to meet the active skeletal musculature's escalating oxygen demand. According to the Fick equation , systemic oxygen consumption ( VO 2 \text{VO}_2 VO 2 ) is the mathematical product of cardiac output and the systemic arteriovenous oxygen difference ( a - v ˉ O 2 diff a\text{-}\bar{v}\text{O}_2\text{ diff} a - v ˉ O 2 diff ):
VO 2 = Q × a - v ˉ O 2 diff = ( HR × SV ) × a - v ˉ O 2 diff \mathbf{\text{VO}_2 = Q \times a\text{-}\bar{v}\text{O}_2\text{ diff} = (\text{HR} \times \text{SV}) \times a\text{-}\bar{v}\text{O}_2\text{ diff}} VO 2 = Q × a - v ˉ O 2 diff = ( HR × SV ) × a - v ˉ O 2 diff
Because stroke volume ( SV \text{SV} SV ) typically plateaus at approximately 40 % to 50 % of VO 2 max 40\% \text{ to } 50\% \text{ of } \text{VO}_2\max 40% to 50% of VO 2 max in untrained adults, subsequent increases in cardiac output and oxygen delivery are driven almost exclusively by elevations in heart rate (HR) . Consequently, heart rate serves as a direct, non-invasive surrogate biomarker of metabolic intensity during dynamic aerobic exercise.
Predicting Maximal Heart Rate ( HR max \text{HR}_{\max} HR m a x )
Establishing target heart rate ranges requires an accurate determination of the client's maximal heart rate ( HR max \text{HR}_{\max} HR m a x ). While direct measurement during a laboratory graded maximal exercise test (GXT) with indirect calorimetry provides the most precise value, field-based exercise professionals standardly rely on age-predicted regression equations:
- 1. The Traditional Fox Formula
- HR max = 220 − Age \mathbf{\text{HR}_{\max} = 220 - \text{Age}} HR m a x = 220 − Age
Origin & Limitations: Formulated by Fox, Naughton, and Haskell in 1971 from a retrospective review. It has a high standard error of estimate (SEE) of ± 10 to 12 bpm \pm 10\text{ to }12\text{ bpm} ± 10 to 12 bpm .
Clinical Bias: Systematically overestimates HR max \text{HR}_{\max} HR m a x in young adults (under 30 years) and substantially underestimates HR max \text{HR}_{\max} HR m a x in older adults (over 50 years).
2. The Tanaka Formula (CSEP-PATH Standard Since 2019)
HR max = 208 − ( 0.7 × Age ) \mathbf{\text{HR}_{\max} = 208 - (0.7 \times \text{Age})} HR m a x = 208 − ( 0.7 × Age )
Validation: Developed by Tanaka, Monahan, and Seals (2001) from a meta-analysis of 351 studies encompassing over 18,000 subjects.
Advantages: Less age bias than 220 − age 220 - \text{age} 220 − age , and not meaningfully affected by sex or activity status in the original analysis.
CSEP-PATH: The Second Edition (2019) adopted Tanaka for predicting maximum heart rate, and the Third Edition keeps it. Use it for CSEP-PATH ceilings and training zones unless a measured HRmax is available.
3. The Gellish Formula
HR max = 207 − ( 0.7 × Age ) \mathbf{\text{HR}_{\max} = 207 - (0.7 \times \text{Age})} HR m a x = 207 − ( 0.7 × Age )
From a longitudinal study (Gellish et al., 2007); sometimes written with unrounded coefficients as 206.9 − 0.67 × age 206.9 - 0.67 \times \text{age} 206.9 − 0.67 × age . Gives values close to Tanaka.
Target Heart Rate Calculation Methods
There are two primary methods for calculating Target Heart Rate ( THR ) zones: the Heart Rate Reserve (Karvonen) method and the Percentage of Maximal Heart Rate method.
1. The Heart Rate Reserve (HRR) / Karvonen Method
Developed by Finnish physiologist Martti Karvonen, the Heart Rate Reserve method accounts for an individual's resting heart rate ( HR rest \text{HR}_{\text{rest}} HR rest ), reflecting their baseline cardiovascular efficiency.
HRR = HR max − HR rest \mathbf{\text{HRR} = \text{HR}_{\max} - \text{HR}_{\text{rest}}} HRR = HR m a x − HR rest
Target Heart Rate (THR) = [ ( HR max − HR rest ) × % Intensity ] + HR rest \mathbf{\text{Target Heart Rate (THR)} = [(\text{HR}_{\max} - \text{HR}_{\text{rest}}) \times \%\text{ Intensity}] + \text{HR}_{\text{rest}}} Target Heart Rate (THR) = [( HR m a x − HR rest ) × % Intensity ] + HR rest
Physiological Gold Standard Status:
Under standardized conditions, % HRR \mathbf{\%\text{HRR}} % HRR shares a 1:1 mathematical and physiological equivalence with % VO 2 R \%\text{VO}_2\text{R} % VO 2 R (Oxygen Uptake Reserve) :
50 % HRR ≈ 50 % VO 2 R 50\% \text{ HRR} \approx 50\% \text{ VO}_2\text{R} 50% HRR ≈ 50% VO 2 R 70 % HRR ≈ 70 % VO 2 R 70\% \text{ HRR} \approx 70\% \text{ VO}_2\text{R} 70% HRR ≈ 70% VO 2 R
This 1:1 relationship makes HRR the clinical method of choice for translating metabolic targets into heart rate zones.
Step-by-Step Karvonen Worked Example:
Consider a 40-year-old male client:
Age: 40 years
Resting Heart Rate ( HR rest \text{HR}_{\text{rest}} HR rest ): 60 bpm 60\text{ bpm} 60 bpm (measured under standardized CSEP resting conditions)
Target Intensity Range: Moderate intensity ( 50 % to 70 % HRR 50\% \text{ to } 70\% \text{HRR} 50% to 70% HRR )
Step 1: Calculate HR max \text{HR}_{\max} HR m a x using Tanaka: HR max = 208 − ( 0.7 × 40 ) = 208 − 28 = 180 bpm \text{HR}_{\max} = 208 - (0.7 \times 40) = 208 - 28 = \mathbf{180\text{ bpm}} HR m a x = 208 − ( 0.7 × 40 ) = 208 − 28 = 180 bpm
Step 2: Calculate Heart Rate Reserve (HRR): HRR = HR max − HR rest = 180 − 60 = 120 bpm \text{HRR} = \text{HR}_{\max} - \text{HR}_{\text{rest}} = 180 - 60 = \mathbf{120\text{ bpm}} HRR = HR m a x − HR rest = 180 − 60 = 120 bpm
Step 3: Calculate Lower Bound ( 50 % HRR 50\% \text{HRR} 50% HRR ): THR lower = ( 120 × 0.50 ) + 60 = 60 + 60 = 120 bpm \text{THR}_{\text{lower}} = (120 \times 0.50) + 60 = 60 + 60 = \mathbf{120\text{ bpm}} THR lower = ( 120 × 0.50 ) + 60 = 60 + 60 = 120 bpm
Step 4: Calculate Upper Bound ( 70 % HRR 70\% \text{HRR} 70% HRR ): THR upper = ( 120 × 0.70 ) + 60 = 84 + 60 = 144 bpm \text{THR}_{\text{upper}} = (120 \times 0.70) + 60 = 84 + 60 = \mathbf{144\text{ bpm}} THR upper = ( 120 × 0.70 ) + 60 = 84 + 60 = 144 bpm
Prescription Target Zone: 120 to 144 bpm 120\text{ to }144\text{ bpm} 120 to 144 bpm .
2. Percentage of Maximal Heart Rate ( % HR max \%\text{HR}_{\max} % HR m a x ) Method
The straight percentage method is computationally simpler, but it ignores resting heart rate:
Target Heart Rate = HR max × % Intensity \mathbf{\text{Target Heart Rate} = \text{HR}_{\max} \times \%\text{ Intensity}} Target Heart Rate = HR m a x × % Intensity
Important Discrepancy:
Because this method does not anchor to HR rest \text{HR}_{\text{rest}} HR rest , % HR max \%\text{HR}_{\max} % HR m a x is NOT equal to % VO 2 max \%\text{VO}_2\max % VO 2 max or % VO 2 R \%\text{VO}_2\text{R} % VO 2 R . Specifically, % HR max \%\text{HR}_{\max} % HR m a x consistently underestimates relative metabolic intensity across lower intensity domains:
70 % HR max ≈ 50 % to 55 % HRR / VO 2 R 70\% \text{ HR}_{\max} \approx 50\% \text{ to } 55\% \text{ HRR / } \text{VO}_2\text{R} 70% HR m a x ≈ 50% to 55% HRR / VO 2 R
85 % HR max ≈ 75 % HRR / VO 2 R 85\% \text{ HR}_{\max} \approx 75\% \text{ HRR / } \text{VO}_2\text{R} 85% HR m a x ≈ 75% HRR / VO 2 R
For the identical 40-year-old client ( HR max = 180 bpm \text{HR}_{\max} = 180\text{ bpm} HR m a x = 180 bpm ):
50 % HR max = 180 × 0.50 = 90 bpm 50\% \text{HR}_{\max} = 180 \times 0.50 = 90\text{ bpm} 50% HR m a x = 180 × 0.50 = 90 bpm (far below actual metabolic threshold)
70 % HR max = 180 × 0.70 = 126 bpm 70\% \text{HR}_{\max} = 180 \times 0.70 = 126\text{ bpm} 70% HR m a x = 180 × 0.70 = 126 bpm
Note
The CSEP-CPT exam frequently tests candidates on recognizing that a given percentage of HR max \text{HR}_{\max} HR m a x corresponds to a lower percentage of HRR \text{HRR} HRR . To prescribe equivalent moderate-intensity overload ( 40 % to 59 % HRR 40\% \text{ to } 59\% \text{HRR} 40% to 59% HRR ), the corresponding straight percentage range must be set higher ( 64 % to 76 % HR max 64\% \text{ to } 76\% \text{HR}_{\max} 64% to 76% HR m a x ).
Subjective Intensity Monitoring: RPE & The Talk Test
Heart rate monitoring can be influenced by multiple physiological, psychological, and pharmacological confounders. Validated subjective rating scales provide essential secondary or primary tools for intensity regulation.
1. The Borg 6-20 Rating of Perceived Exertion (RPE) Scale
Developed by Gunnar Borg, the 6-20 RPE Scale assesses whole-body perceived exertion, integrating afferent signals from exercising musculature, respiratory effort, and joint strain.
The "Rule of Ten" Design: Borg designed the 6 to 20 continuum to roughly correspond to a healthy adult's heart rate divided by 10: Heart Rate ≈ RPE × 10 \text{Heart Rate} \approx \text{RPE} \times 10 Heart Rate ≈ RPE × 10 An RPE of 12 represents approximately 120 bpm 120\text{ bpm} 120 bpm , while an RPE of 16 represents approximately 160 bpm 160\text{ bpm} 160 bpm .
CSEP-PATH use: The Third Edition (2021) expresses RPE in its intensity tables (Tables 4.23 and 5.2) on the Borg 6–20 scale, replacing the Category-Ratio 0–10 scale used in those tables before. CSEP's HIIT examples for CSEP-CPTs describe "very hard" work intervals as RPE 15 to 17.
Target Prescriptions:
- Moderate Intensity: RPE 12 to 13 ( "Somewhat Hard" )
- Vigorous Intensity: RPE 14 to 16 ( "Hard" )
- 2. The Borg Category-Ratio (CR10) Scale
The CR10 Scale is a non-linear, ratio-anchored scale from 0 to 10 developed to measure sensations with exponential perceptual growth, such as dyspnea (breathlessness) and localized muscular burn:
- 0 = Nothing at all 0 = \text{Nothing at all} 0 = Nothing at all
- 3 = Moderate 3 = \text{Moderate} 3 = Moderate
4 to 5 = Strong / Heavy ⟶ Corresponds to Moderate/Vigorous Threshold 4\text{ to }5 = \text{Strong / Heavy} \longrightarrow \text{Corresponds to Moderate/Vigorous Threshold} 4 to 5 = Strong / Heavy ⟶ Corresponds to Moderate/Vigorous Threshold
7 = Very Strong ⟶ Near Ventilatory Threshold 2 (VT2) 7 = \text{Very Strong} \longrightarrow \text{Near Ventilatory Threshold 2 (VT2)} 7 = Very Strong ⟶ Near Ventilatory Threshold 2 (VT2)
10 = Extremely Strong (Maximal / Exhaustion) 10 = \text{Extremely Strong (Maximal / Exhaustion)} 10 = Extremely Strong (Maximal / Exhaustion)
3. The Talk Test & Ventilatory Thresholds
The Talk Test is an exceptionally practical, non-invasive marker closely corresponding to underlying respiratory physiology and metabolic thresholds: THE TALK TEST & METABOLIC TRANSITIONS
- Workload (Watts / Speed) ────►
- ┌────────────────────────────────┬────────────────────────────────┬──────────────────────┐
- │ ZONE 1 │ ZONE 2 │ ZONE 3 │
- │ Below VT1 / Aerobic │ Between VT1 and VT2 │ Above VT2 / Severe │
- ├────────────────────────────────┼────────────────────────────────┼──────────────────────┤
- │ Comfortable speech continuous; │ Speech challenging; sentences │ Speech impossible; │
- │ can recite a passage easily. │ broken; intermittent gasping. │ single words only. │
- │ "TALK TEST POSITIVE" │ "TALK TEST EQUIVOCAL" │ "TALK TEST NEGATIVE" │
- └────────────────────────────────┴────────────────────────────────┴──────────────────────┘
- ▲ ▲
- VT1 VT2
- (Ventilatory Threshold 1) (Ventilatory Threshold 2)
Talk Test Positive (Zone 1 - Light to Moderate): The client can converse comfortably in complete sentences without gasping. Energy is derived predominantly from oxidative phosphorylation; blood lactate remains at baseline ( < 2.0 mmol/L < 2.0\text{ mmol/L} < 2.0 mmol/L ). Below Ventilatory Threshold 1 (VT1) .
Talk Test Equivocal (Zone 2 - Vigorous): The client can speak, but sentence continuity is broken; conversation requires conscious effort. Marks the region between VT1 and VT2 (the lactate accumulation window).
Talk Test Negative (Zone 3 - Near-Maximal / Anaerobic): The client can utter only single words or syllables between heavy gasps. Hyperventilation is triggered to buffer metabolic acidosis via the carbonic anhydrase reaction ( H + + HCO 3 − ↔ H 2 CO 3 ↔ H 2 O + CO 2 \text{H}^+ + \text{HCO}_3^- \leftrightarrow \text{H}_2\text{CO}_3 \leftrightarrow \text{H}_2\text{O} + \text{CO}_2 H + + HCO 3 − ↔ H 2 CO 3 ↔ H 2 O + CO 2 ). Above Ventilatory Threshold 2 (VT2) / Respiratory Compensation Point (RCP) .
Clinical Confounders Affecting Heart Rate
The CSEP-CPT must recognize common clinical and environmental situations where target heart rate formulas fail:
1. Beta-Adrenergic Blockers (Beta-Blockers)
Pharmacological Action: Medications ending in "-olol" (e.g., atenolol, metoprolol, propranolol) competitively block beta-1 adrenergic receptors in cardiac tissue, blunting sympathetic nervous system stimulation.
Physiological Impact: Dramatically reduces resting heart rate (often < 55 bpm < 55\text{ bpm} < 55 bpm ) and attenuates exercise-induced tachycardia , lowering HR max \text{HR}_{\max} HR m a x by 15 % 15\% 15% to 30 % 30\% 30% .
Clinical Mandate: In clients taking beta-blockers, standard age-predicted HR max \text{HR}_{\max} HR m a x equations and target HR formulas are completely invalid . The CSEP-CPT must regulate exercise intensity using Borg RPE (12 to 14) and the Talk Test .
2. Environmental Heat & Cardiovascular Drift
When exercising in high ambient heat and humidity, cutaneous vasodilation shunts blood toward the skin for thermoregulation, and sweating causes progressive plasma volume contraction.
Hemodynamic Consequence: Venous return and end-diastolic volume decline, forcing a reduction in stroke volume. To maintain constant cardiac output ( Q = HR × SV Q = \text{HR} \times \text{SV} Q = HR × SV ), heart rate progressively rises (drifts upward) over time at a fixed mechanical workload—a phenomenon known as cardiovascular drift . Prescriptions must adjust work rate downward to avoid exceeding cardiovascular safety zones.
Intensity Domains & Monitoring Metrics Comparison Table
Intensity Domain % Heart Rate Reserve (% HRR) % Maximal Heart Rate (% HRmax) Borg 6–20 RPE Borg CR10 RPE Talk Test Status Primary Metabolic Fuel
Very Light < 30 % < 30\% < 30% < 57 % < 57\% < 57% < 9 < 9 < 9 < 2 < 2 < 2 Speech completely effortless Plasma free fatty acids
Light 30 % to 39 % 30\% \text{ to } 39\% 30% to 39% 57 % to 63 % 57\% \text{ to } 63\% 57% to 63% 9 to 11 9\text{ to }11 9 to 11 2 to 2.9 2\text{ to }2.9 2 to 2.9 Comfortable singing / whistling Free fatty acids & blood glucose
Moderate 40 % to 59 % 40\% \text{ to } 59\% 40% to 59% 64 % to 76 % 64\% \text{ to } 76\% 64% to 76% 12 to 13 12\text{ to }13 12 to 13 3 to 4.9 3\text{ to }4.9 3 to 4.9 Can speak in full sentences Balanced lipids & carbohydrates
Vigorous 60 % to 89 % 60\% \text{ to } 89\% 60% to 89% 77 % to 95 % 77\% \text{ to } 95\% 77% to 95% 14 to 16 14\text{ to }16 14 to 16 5 to 6.9 5\text{ to }6.9 5 to 6.9 Sentences broken; gasping Carbohydrates (Muscle Glycogen)
Near-Maximal ≥ 90 % \ge 90\% ≥ 90% ≥ 96 % \ge 96\% ≥ 96% 17 to 19 17\text{ to }19 17 to 19 7 to 9.9 7\text{ to }9.9 7 to 9.9 Single words only Fast glycolysis & anaerobic PCr
Maximal 100 % 100\% 100% 100 % 100\% 100% 20 20 20 10 10 10 Speech completely impossible Phosphagen & fast glycolysis