5.4 The Three Energy Systems

NFPT Certified Personal Trainer CPT

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1 Chapter 1: Exam Overview & Preparation Strategy

1.1 NFPT CPT Exam Format & Certification Policies 1.2 Content Domains & Blueprint Weighting 1.3 Study Strategies & Test-Taking Techniques

2 Chapter 2: Skeletal System & Joint Biomechanics

2.1 Skeletal Anatomy & Bone Classification 2.2 Joint Structures & Articulations 2.3 Planes of Motion & Joint Actions

3 Chapter 3: Muscular System & Muscle Actions

3.1 Major Muscle Groups & Anatomical Locations 3.2 Functional Muscle Roles in Movement 3.3 Musculoskeletal Levers & Biomechanical Principles

4 Chapter 4: Neuromuscular Physiology, Muscle Tissue & Nervous System Control

4.1 Sliding Filament Theory & Excitation-Contraction Coupling 4.2 Motor Unit Recruitment & Muscle Fiber Types 4.3 Proprioception & Neuromuscular Reflexes 4.4 Muscle Tissue Types & Nervous System Organization

5 Chapter 5: Systemic Physiology, Bioenergetics & Cardiorespiratory Function

5.1 Respiratory & Circulatory System Structure and Function 5.2 Endocrine System & the Modifiers of Metabolism 5.3 Digestive & Immune Systems for the Personal Trainer 5.4 The Three Energy Systems 5.5 Energy System Interactions, EPOC & Lactate Dynamics 5.6 Acute Cardiorespiratory Responses to Exercise 5.7 Chronic Physiological Adaptations to Training

6 Chapter 6: Initial Client Screening & Health Risk Stratification

6.1 Pre-Participation Health Screening & PAR-Q+ 6.2 Cardiovascular & Metabolic Risk Factor Stratification 6.3 Baseline Resting Health Assessments

7 Chapter 7: Physical Fitness & Movement Assessments

7.1 Body Composition Assessment Methods 7.2 Cardiorespiratory Endurance Testing Protocols 7.3 Muscular Fitness & Postural Movement Screening

8 Chapter 8: Core Components of Fitness & Exercise Fundamentals

8.1 The Five Health-Related Fitness Components 8.2 The Six Skill-Related Fitness Components 8.3 Flexibility Modalities, Warm-Up & Cool-Down Structures

9 Chapter 9: Principles of Exercise Prescription & Acute Variables

9.1 Core Conditioning Principles: Overload, Specificity & Adaptation 9.2 Acute Training Variables & Exercise Ordering 9.3 The FITT-VP Framework & Intensity Monitoring

10 Chapter 10: Program Design, Periodization & Training Modalities

10.1 Goal-Specific Resistance Training Protocols 10.2 Periodization Cycles & Structural Models 10.3 Workout Split Systems & Microcycle Structuring 10.4 Named Training Modalities: Circuit, HIIT, Functional, Plyometric & Ballistic Training

11 Chapter 11: Exercise Technique, Spotting & Movement Progressions

11.1 Biomechanics of Primary Multi-Joint Lifts 11.2 Spotting Protocols, Safety & Equipment Setup 11.3 Kinetic Chain Progressions, Regressions & Modifications

12 Chapter 12: Special Populations & Nutritional Considerations

12.1 Exercise Programming for Older Adults, Youth & Pregnancy 12.2 Exercise for Chronic Health Conditions 12.3 Nutritional Guidance, Macronutrient Science & Scope of Practice

13 Chapter 13: Professional Practice, Scope, Risk Management & Communication

13.1 Scope of Practice & Codes of Ethical Conduct 13.2 Legal Liability, Negligence & Risk Management 13.3 Facility Safety, Emergency Procedures & Client Communication 13.4 Client Communication, Coaching Cues & Conflict Resolution

5.4 The Three Energy Systems

Key Takeaways Explain This Topic AI

Adenosine triphosphate (ATP) is the universal cellular energy currency; intramuscular ATP stores are tiny (80-100 g), providing only 1-2 seconds of maximal muscular effort before requiring continuous metabolic resynthesis.

The ATP-PCr (phosphagen) system operates in the sarcoplasm without oxygen to provide the highest rate of ATP production (highest power) for explosive activities lasting 0 to 10 seconds, but has the lowest capacity.

Anaerobic glycolysis breaks down glucose (yielding 2 net ATP) or glycogen (yielding 3 net ATP) across 10 enzymatic reactions, dominating high-intensity efforts lasting 10 to 120 seconds; accumulating hydrogen ions (H+) drive intracellular acidosis and muscular fatigue.

The oxidative (aerobic) system operates inside mitochondria using carbohydrates, fats, and minor protein in the presence of oxygen, dominating physical activity lasting longer than 2 minutes with virtually unlimited capacity but the lowest rate of ATP production.

The crossover concept describes the physiological transition where exercise at low intensities (<50% VO2max) relies predominantly on lipid oxidation, whereas exercise above 70% VO2max relies almost exclusively on carbohydrate metabolism.

Last updated: September 2026

The Three Energy Systems

NFPT Blueprint Focus: Bioenergetics forms the foundation of Domain 2 (Principles of Human Physiology, 20% of exam items). Fitness professionals must understand how mechanical muscular tension is fueled at the molecular level, how each energy system replenishes adenosine triphosphate (ATP), the exact time domains and rate-limiting enzymes of each pathway, and how fuel substrate partitioning shifts across varying exercise intensities.

Every human movement—from blinking an eyelid to hoisting a 500-pound barbell or running a 26.2-mile marathon—requires cellular energy. That energy does not originate directly from the food we ingest; rather, the chemical energy trapped within the carbon-hydrogen bonds of dietary carbohydrates, fats, and proteins must be transformed through metabolic cascades into a single, biologically usable chemical compound: adenosine triphosphate (ATP) .

Adenosine Triphosphate (ATP): The Universal Energy Currency

ATP is an adenine nucleotide composed of three distinct chemical components:

• An aromatic purine nitrogenous base ( adenine )
• A five-carbon pentose sugar ( ribose )

A linear chain of three phosphate groups ( P i P_i P i ​ ) linked by high-energy phosphoanhydride bonds [Adenine] — [Ribose] — (P) ~ (P) ~ (P)

• ↑ ↑ ↑
• Alpha, Beta, and Gamma Phosphates

The two terminal phosphoanhydride bonds linking the gamma and beta phosphates, and the beta and alpha phosphates, carry an immense quantity of potential chemical energy. This chemical potential exists because the adjacent phosphate groups each carry multiple negative electrical charges at physiological pH (pH ~7.4). These negative oxygen atoms violently repel one another, akin to a compressed mechanical spring coiled inside the molecule.

The ATP Hydrolysis Reaction

When a motor nerve stimulates a skeletal muscle fiber, the enzyme adenosine triphosphatase (ATPase) —specifically myosin ATPase located on the globular heads of the myosin cross-bridges—catalyzes the cleavage of the terminal (gamma) phosphate bond through the addition of water (hydrolysis): ATP + H 2 O → ADP + P i + H + + Free Energy ( 7.3 to 11 kcal/mol ) \text{ATP} + \text{H}_2\text{O} \to \text{ADP} + \text{P}_i + \text{H}^+ + \text{Free Energy } (7.3\text{ to } 11\text{ kcal/mol}) ATP + H 2 ​ O → ADP + P i ​ + H + + Free Energy ( 7.3 to 11 kcal/mol )

This exergonic reaction releases approximately 7.3 kcal of free energy per mole under standard biochemical conditions, and up to 11 to 12 kcal per mole under physiological intracellular conditions within living muscle tissue. This released free energy directly powers the mechanical "power stroke" of the myosin head, pulling the thin actin filament toward the center of the sarcomere to produce muscular tension.

The Storage Limitation

Despite its vital necessity, skeletal muscle does not store substantial reservoirs of pre-formed ATP. The total human body pool of intramuscular ATP is remarkably small: only approximately 80 to 100 grams (equivalent to roughly 4 to 6 mmol per kilogram of wet muscle tissue) across all musculature combined. This minuscule pool provides barely enough energy to sustain 1 to 2 seconds of maximal, explosive muscular contraction.

If muscle cells were to deplete their ATP stores completely, rigor mortis-like permanent cross-bridge binding would occur, leading to irreversible cellular death. Consequently, human skeletal muscle possesses three sophisticated, overlapping metabolic resynthesis pathways designed to regenerate ATP continuously as rapidly as it is hydrolyzed:

• The ATP-PCr / Phosphagen System (Immediate Anaerobic)
• The Anaerobic Glycolytic System (Fast Glycolysis / Intermediate Anaerobic)
• The Oxidative / Aerobic System (Mitochondrial Respiration / Long-Term Aerobic)
• 1. The ATP-PCr (Phosphagen) System

The ATP-PCr system (also termed the phosphagen system) is the simplest and fastest bioenergetic pathway in human physiology. Operating entirely in the sarcoplasm (cytoplasm) of the muscle fiber without the requirement of oxygen ( O 2 O_2 O 2 ​ ), it provides an instantaneous buffer against rapid ATP depletion.

Biochemical Mechanics

The primary substrate of this system is phosphocreatine (PCr) , also known as creatine phosphate. Intramuscular concentrations of PCr are roughly three to four times higher than pre-existing ATP stores (approximately 15 to 20 mmol per kilogram of wet muscle tissue). When muscle contraction initiates and ATP is cleaved to adenosine diphosphate (ADP) and inorganic phosphate ( P i P_i P i ​ ), the accumulating ADP allosterically activates the rate-limiting enzyme creatine kinase (CK) .

Creatine kinase catalyzes the transfer of the high-energy phosphate group from PCr directly to ADP, rapidly regenerating ATP: ADP + PCr + H + → ATP + Creatine (Cr) \text{ADP} + \text{PCr} + \text{H}^+ \to \text{ATP} + \text{Creatine (Cr)} ADP + PCr + H + → ATP + Creatine (Cr)

A secondary phosphagen backup reaction is catalyzed by the enzyme myokinase (also known as adenylate kinase), which salvages energy by combining two ADP molecules to generate one molecule of ATP and one molecule of adenosine monophosphate (AMP): 2 ADP → ATP + AMP 2\text{ ADP} \to \text{ATP} + \text{AMP} 2 ADP → ATP + AMP

The accumulating AMP acts as a potent metabolic signaling molecule, powerfully activating phosphofructokinase-1 (PFK) to stimulate glycolysis and AMP-activated protein kinase (AMPK) to initiate glucose uptake.

Power vs. Capacity

Rate of ATP Production (Power): The phosphagen system exhibits the highest rate of ATP generation of all three pathways (~2.4 to 3.6 mmol ATP/kg dry muscle/sec), because it consists of a single enzymatic step with substrates stored in direct proximity to the contractile myofilaments.

Total Capacity: It possesses the lowest total capacity . Intramuscular PCr stores are severely depleted (down to 10-20% of resting values) within 5 to 10 seconds of all-out, maximal-intensity exertion.

Depletion and Replenishment Kinetics

Following exhaustive maximal exercise, the resynthesis of intramuscular phosphocreatine is an active, aerobic-dependent process occurring exclusively within the mitochondria. Intramuscular PCr resynthesis follows a predictable biphasic recovery curve during passive rest:

• 50% of PCr is replenished within 30 seconds
• 70% of PCr is replenished within 60 seconds
• 85-90% is replenished within 2 minutes
• 100% full replenishment requires 3 to 5 minutes

NFPT Clinical Pearl: Because PCr resynthesis requires aerobic ATP generation in the mitochondria, individuals with superior aerobic fitness resynthesize PCr significantly faster between explosive power sets than untrained individuals.

• Sporting Examples
• 1-Repetition Maximum (1RM) bench press, squat, or deadlift
• 100-meter sprint (first 6–8 seconds)
• Olympic weightlifting (clean and jerk, snatch)
• Vertical jump, broad jump, shot put, and football snap blocking
• 2. The Anaerobic Glycolytic System (Fast Glycolysis)

When high-intensity muscular effort extends beyond 10 seconds and PCr stores are diminished, the anaerobic glycolytic system becomes the primary supplier of ATP. Fast glycolysis involves the breakdown of blood-borne glucose or stored intramuscular glycogen to synthesize ATP in the cytoplasm without the presence of oxygen.

The Glycolytic Pathway & Net ATP Yield

Glycolysis consists of a 10-step enzymatic sequence occurring in the sarcoplasm:

Substrate: Blood Glucose vs. Muscle Glycogen

From Blood Glucose: Free circulating glucose entering the cell must first be phosphorylated into glucose-6-phosphate by the enzyme hexokinase , consuming 1 ATP in the preparatory phase. Glycolysis proceeds to generate 4 gross ATP, resulting in a net yield of 2 ATP per molecule of glucose.

From Intramuscular Glycogen: Glycogen is broken down via glycogen phosphorylase directly into glucose-1-phosphate, which converts to glucose-6-phosphate without consuming an ATP. Therefore, the breakdown of glycogen yields a net of 3 ATP per glucosyl unit.

The Rate-Limiting Enzyme: The rate-limiting, highly regulated step of glycolysis is catalyzed by phosphofructokinase-1 (PFK-1) , which phosphorylates fructose-6-phosphate into fructose-1,6-bisphosphate. PFK-1 is allosterically activated by elevated concentrations of ADP, AMP, and P i P_i P i ​ , and is strongly inhibited by high concentrations of ATP, citrate, and elevated intracellular hydrogen ion concentration (acidosis).

The Fate of Pyruvate: Fast vs. Slow Glycolysis

The end product of glycolysis is two molecules of pyruvate per molecule of glucose, along with 2 molecules of NADH (reduced nicotinamide adenine dinucleotide):

When Oxygen is Abundant (Slow / Aerobic Glycolysis): Pyruvate is shuttled into the mitochondria and converted into Acetyl-CoA for oxidative phosphorylation.

When Oxygen Demand Exceeds Delivery (Fast / Anaerobic Glycolysis): The rate of pyruvate production outpaces the mitochondrial oxidative capacity. To prevent the shutdown of glycolysis, pyruvate is reduced to lactate by the enzyme lactate dehydrogenase (LDH) : Pyruvate + NADH + H + → Lactate + NAD + \text{Pyruvate} + \text{NADH} + \text{H}^+ \to \text{Lactate} + \text{NAD}^+ Pyruvate + NADH + H + → Lactate + NAD +

This conversion oxidizes NADH back into NAD + \text{NAD}^+ NAD + . The regeneration of NAD + \text{NAD}^+ NAD + is essential because step 6 of glycolysis (catalyzed by glyceraldehyde-3-phosphate dehydrogenase) strictly requires NAD + \text{NAD}^+ NAD + as an electron acceptor. Without LDH activity, glycolysis would halt abruptly within milliseconds.

Metabolic Acidosis: Hydrogen Ions ( H + H^+ H + ) vs. The Lactic Acid Myth

It is universally taught in foundational sports science—and heavily tested on the NFPT exam—that lactate does not cause muscular fatigue or the burning sensation in exercising muscles :

Muscular burning and metabolic fatigue stem from metabolic acidosis : the progressive accumulation of free hydrogen ions ( H + H^+ H + ) generated primarily by the rapid hydrolysis of ATP outpacing mitochondrial buffering.

As intracellular p H pH p H plummets from resting neutral ( p H ≈ 7.0 − 7.1 pH \approx 7.0-7.1 p H ≈ 7.0 − 7.1 ) down toward acidic levels ( p H ≈ 6.4 − 6.5 pH \approx 6.4-6.5 p H ≈ 6.4 − 6.5 ), the excess H + H^+ H + disrupts cellular function:

H + H^+ H + directly inhibits phosphofructokinase (PFK) , slowing glycolytic ATP resynthesis.

H + H^+ H + competes directly with calcium ions ( C a 2 + Ca^{2+} C a 2 + ) for binding sites on troponin C , impairing actin-myosin cross-bridge cycling and weakening contractile force.

H + H^+ H + irritates peripheral nociceptors, signaling central nervous system perceived exertion.

Power vs. Capacity

Time Domain: Dominant for sustained high-intensity physical efforts lasting 10 to 120 seconds .

Power: Intermediate rate of ATP production (~1.6 mmol ATP/kg dry muscle/sec).

Capacity: Intermediate capacity, constrained by the accumulation of hydrogen ions and subsequent muscular acidosis.

• Sporting Examples
• 400-meter track sprint (45–60 seconds)
• 100-meter swimming events (50–60 seconds)
• A high-intensity resistance training set of 10 to 15 repetitions performed to muscular failure
• Sustained hockey shifts or wrestling scrambles
• 3. The Oxidative / Aerobic System

The oxidative system (aerobic metabolism) is the primary source of ATP at rest and during prolonged, low-to-moderate-intensity physical activity. It operates exclusively inside the specialized double-membrane organelles called mitochondria , using oxygen ( O 2 O_2 O 2 ​ ) as the terminal electron acceptor.

Carbohydrate Oxidation: Krebs Cycle and Electron Transport Chain

When exercise is performed at intensities where oxygen delivery matches demand, pyruvate from glycolysis is actively transported across the mitochondrial membranes:

Formation of Acetyl-CoA: Within the mitochondrial matrix, the multienzyme complex pyruvate dehydrogenase (PDH) decarboxylates pyruvate into a 2-carbon acetyl group coupled to Coenzyme A, producing Acetyl-CoA , C O 2 CO_2 C O 2 ​ , and 1 NADH.

The Krebs Cycle (Citric Acid Cycle): Acetyl-CoA enters the 8-step cyclical pathway, combining with 4-carbon oxaloacetate to form 6-carbon citrate. For each turn of the cycle (per Acetyl-CoA molecule), the Krebs cycle generates:

• 3 NADH 3\text{ NADH} 3 NADH
• 1 FADH 2 1\text{ FADH}_2 1 FADH 2 ​ (reduced flavin adenine dinucleotide)
• 1 GTP 1\text{ GTP} 1 GTP (which transfers its phosphate to form 1 ATP)
• 2 CO 2 2\text{ CO}_2 2 CO 2 ​ (metabolic byproduct transported to lungs for exhalation)

Note: Because each glucose molecule yields 2 pyruvate molecules, one glucose yields 2 turns of the Krebs cycle.

The Electron Transport Chain (ETC) and Oxidative Phosphorylation: The electron carriers (NADH and F A D H 2 FADH_2 F A D H 2 ​ ) deliver high-energy electrons to transmembrane protein complexes (Complexes I through IV) embedded within the inner mitochondrial membrane. As electrons cascade down the chain to molecular oxygen (forming H 2 O H_2O H 2 ​ O ), protons ( H + H^+ H + ) are actively pumped from the matrix into the intermembrane space, creating a steep electrochemical proton gradient. Protons flow back through the enzyme ATP synthase (chemiosmotic coupling), driving the phosphorylation of ADP into ATP.

Total Net Yield: Complete oxidation of one molecule of glucose yields approximately 32 net ATP (or up to 33 ATP from glycogen) according to modern stoichiometric calculations (traditionally cited as 36-38 ATP in older literature).

Fat Oxidation (Beta-Oxidation and Lipolysis)

Fats stored as triglycerides in subcutaneous and visceral adipocytes (and within intramyocellular lipid droplets) represent the body's largest energy storehouse:

Lipolysis: The enzyme hormone-sensitive lipase (HSL) hydrolyzes triglycerides into one glycerol molecule and three free fatty acids (FFAs) .

Beta-Oxidation: FFAs enter the muscle cell, are activated into fatty acyl-CoA, and are transported into the mitochondrial matrix via the carnitine shuttle (carnitine palmitoyltransferase-1, CPT-1). Beta-oxidation is a cyclical four-step process that sequentially cleaves 2-carbon units from the fatty acid chain, generating one Acetyl-CoA, one NADH, and one F A D H 2 FADH_2 F A D H 2 ​ per cycle.

Immense ATP Yield: Because fatty acid chains contain long hydrocarbon backbones, their ATP yield is massive. For example, the complete oxidation of one 16-carbon palmitic acid molecule yields 106 net ATP :

• 7 beta-oxidation cycles → \rightarrow → 7 NADH + 7 F A D H 2 FADH_2 F A D H 2 ​
• 8 Acetyl-CoA enter Krebs cycle → \rightarrow → 24 NADH, 8 F A D H 2 FADH_2 F A D H 2 ​ , 8 ATP
• Total net ATP produced = 106 ATP 106\text{ ATP} 106 ATP
• Protein Metabolism: The Emergency Fuel

Proteins are not a primary energy fuel under normal physiological conditions. Amino acids—primarily branched-chain amino acids (BCAAs: leucine, isoleucine, valine)—must first undergo deamination (removal of the amino group, excreted as urea) or transamination before carbon skeletons can enter the Krebs cycle as pyruvate or oxaloacetate. Protein contributes only 2% to 5% of total energy expenditure during moderate exercise, but this contribution can rise to 10% to 15% during severe glycogen depletion, prolonged multi-hour endurance events, or starvation states.

Power vs. Capacity

Time Domain: Dominant pathway for physical activity lasting greater than 2 minutes and for all resting metabolic functions.

Power: Lowest rate of ATP production (~0.8 to 1.0 mmol ATP/kg dry muscle/sec), because of multi-step transport, diffusion, and mitochondrial pathways.

Capacity: Virtually unlimited (an average human stores 80,000 to 100,000+ kcal of energy in body fat).

The Crossover Concept

Developed by exercise physiologists George Brooks and Jacques Mercier, the Crossover Concept describes the interaction between exercise intensity and exercise duration on fuel substrate partitioning:

Low Intensities (<50% VO2max): The cardiovascular system can deliver ample oxygen to mitochondria, and motor unit recruitment is dominated by slow-twitch (Type I) oxidative fibers. Here, free fatty acids (fats) serve as the primary fuel , providing 60% to 70% of required ATP, while carbohydrates provide 30% to 40%.

The Crossover Point (~60% to 65% VO2max): As exercise workload increases, energy demand per second rises. Carbohydrate metabolism produces ATP at a significantly faster rate per unit of oxygen consumed than fat metabolism (carbohydrate produces ~2.7 ATP per O 2 O_2 O 2 ​ molecule consumed, compared to ~2.3 for palmitate). At this inflection point, the proportional energy derived from carbohydrates crosses over to exceed the energy derived from fats.

High Intensities (>70% to 85% VO2max): Recruitment of fast-twitch (Type IIa and IIx) glycolytic muscle fibers increases, and sympathetic nervous system activation releases high levels of epinephrine, which accelerates intramuscular glycogenolysis. Carbohydrates become the predominant or near-exclusive fuel source (>80-100%).

Loading diagram... Substrate Flux and The Three Energy Systems Continuum

Comprehensive Comparison of the Three Energy Systems

The following table summarizes the metabolic kinetics, cellular locations, substrates, and athletic applications of the three human bioenergetic systems for the NFPT examination.

• Bioenergetic Parameter ATP-PCr (Phosphagen) System Anaerobic Glycolytic System Oxidative (Aerobic) System
• Primary Cellular Location Sarcoplasm (Cytosol) Sarcoplasm (Cytosol) Mitochondria (Matrix & Inner Membrane)

Oxygen Requirement Anaerobic (No O 2 O_2 O 2 ​ required) Anaerobic (No O 2 O_2 O 2 ​ required) Aerobic ( O 2 O_2 O 2 ​ strictly required)

Primary Substrates Intracellular ATP & Phosphocreatine (PCr) Blood glucose & Muscle glycogen Carbohydrates, Free Fatty Acids, Amino Acids

Rate-Limiting Enzyme Creatine Kinase (CK) Phosphofructokinase-1 (PFK-1) Isocitrate Dehydrogenase (Krebs) / Cytochrome Oxidase (ETC)

Rate of ATP Production (Power) Highest (~2.4–3.6 mmol ATP/kg/s) Intermediate (~1.6 mmol ATP/kg/s) Lowest (~0.8–1.0 mmol ATP/kg/s)

Total ATP Capacity Lowest (~15–30 mmol/kg dry muscle) Intermediate (~200–300 mmol/kg) Virtually Unlimited (>100,000 kcal stored)

Primary Time Domain 0 to 10 seconds 10 to 120 seconds > 2 minutes to multiple hours

Net ATP Yield per Unit Substrate 1 ATP per PCr molecule 2 ATP (glucose) / 3 ATP (glycogen) 32–33 ATP (glucose) / 106+ ATP (fatty acid)

Primary Fatigue Mechanism PCr depletion; high-energy phosphate depletion Accumulation of H + H^+ H + (acidosis), PFK inhibition Glycogen depletion ("hitting the wall"), dehydration, hyperthermia

Recovery Time 50% in 30s; 100% in 3–5 min passive rest 30–60 min (active lactate clearance) 24–48 hours (complete glycogen resynthesis)

Sporting Benchmarks 100m sprint, 1RM snatch, vertical jump 400m dash, 100m freestyle swim, 12-rep sets 5K/10K run, marathon, distance cycling, rest