Olympiatoppens intensitetsskala

Recommended session models

Click on the icons below to see sport-specific session models for elite athletes. The session models have been developed in consultation with the respective sports federations.

Cross-country skiing

Orienteering

Paddling

Rowing

Speed skating

Swimming

Cycling

Cross-country skiing

Orienteering

Paddling

Rowing

Speed skating

Swimming

Cycling

Olympiatoppen's intensity scale consists of eight intensity zones (I-1 to I-8). For a deeper insight into the use and understanding of Olympiatoppen’s intensity scale, it is recommended to read more comprehensive information here ().

In the menu below, you choose which tools you want to include in the intensity scale. More information about the different tools can be found by clicking . In addition to the pre-filled tools in the intensity scale, it is possible to input values for lactate, power, speed, lap time, and frequency, in addition to five planning tools. Click on to go to the menu where you enter the values for the relevant tool.

Start by entering your maximum heart rate (HR_max) to calculate values for heart rate in the different intensity zones.

Ventilation / breathing

Duration (development)

Duration (maintenance)

Typical interval duration

Intensity zone 1

RPE Borg (6-20)

< 11

RPE description

Very light

Heart rate

107 - 140

Ventilation / breathing

Can speak effortlessly.

Intensity zone 2

RPE Borg (6-20)

< 13

RPE description

Fairly light

Heart rate

141 - 159

Ventilation / breathing

Can speak in longer sentences relatively effortlessly.

Intensity zone 3

RPE Borg (6-20)

13 - 14

RPE description

Somewhat hard

Heart rate

160 - 169

Ventilation / breathing

Can speak in short sentences.

Intensity zone 4

RPE Borg (6-20)

15 - 16

RPE description

Hard

Heart rate

170 - 179

Ventilation / breathing

Can say a few words or very short sentences.

Intensity zone 5

RPE Borg (6-20)

17 - 20

RPE description

Very hard

Heart rate

180 - 195

Ventilation / breathing

Can say one or two words at a time while breathing heavily.

Intensity zone 6

RPE Borg (6-20)

19 - 20

RPE description

Very, very hard

Ventilation / breathing

Can only say a few, short words while gasping for air.

Intensity zone 7

RPE Borg (6-20)

RPE description

Very, very hard

Intensity zone 8

RPE

RPE stands for rating of perceived exertion and is a measure of the perceived exertion during a session. Two different scales can be used to measure this:

RPE CR10: The CR10 scale ranges from 0 (no exertion) to 10 (maximum exertion).
RPE Borg: The Borg scale ranges from 6 (no exertion) to 20 (maximum exertion).

Additionally, RPE can be expressed with words to describe the degree of exertion; RPE description.

Heart rate

The values for heart rate in the intensity scale are given as a percentage of HR_max. Based on the value you enter for HR_max, and the percentage values, values for heart rate (beats per minute) are calculated for the different intensity zones.

Lactate

Lactate is most commonly measured as the concentration of lactate in capillary blood, taken from the fingertip or earlobe. Common measuring instruments include Biosen or handheld analyzers like Pro, Pro2, Plus, or Scout.

The numbers presented here are based on data from 160 elite endurance athletes who run or cycle. The lactate values in the different intensity zones are based on the average +/- one standard deviation and show the typical range most high-level athletes will fall within. It is important to emphasize that the variation between athletes is relatively large, so you should always use your own values, and the numbers presented here are only guidelines. Compare lactate levels between identical sessions using the same movement pattern. Be cautious when comparing lactate values across different types of movement, e.g., double poling (cross-country skiing) vs. running.

Above I-3, lactate concentration will usually not be a good measure of intensity, due in part to uncertainty in the measuring instrument and significant biological variation in values. Therefore, using lactate above I-3 will require a high degree of experience.

I-1

I-2

I-3

I-4

I-5

I-6

I-7

I-8

Ventilation / breathing

How quickly you breathe and how easy it is to talk can be a good tool for intensity. Respiration and breathing frequency are particularly useful in interval sessions with short distances, where heart rate and lactate often are underestimated for the work.

Power

Here you can enter text or values for power in the different intensity zones.

I-1

I-2

I-3

I-4

I-5

I-6

I-7

I-8

Speed

Here you can enter text or values for speed/pace in the different intensity zones.

I-1

I-2

I-3

I-4

I-5

I-6

I-7

I-8

Lap time

Here you can enter text or values for lap time in the different intensity zones.

I-1

I-2

I-3

I-4

I-5

I-6

I-7

I-8

Frequency

Here you can enter values for frequency in the different intensity zones.

I-1

I-2

I-3

I-4

I-5

I-6

I-7

I-8

Duration (development)

Approximate effective duration of the session that is necessary to develop capacity in the given intensity zone.

This should be considered in relation to training condition, movement pattern, and the goal of the session/period.

I-1

I-2

I-3

I-4

I-5

I-6

I-7

I-8

Duration (maintenance)

Approximate effective duration of the session that is necessary to maintain capacity in the given intensity zone.

This should be considered in relation to training condition, movement pattern, and the goal of the session/period.

I-1

I-2

I-3

I-4

I-5

I-6

I-7

I-8

Typical interval duration

Approximate duration/length of intervals that are necessary to maintain capacity in the given zone.

This should be considered in relation to training condition, movement pattern, and the goal of the session/period.

I-1

I-2

I-3

I-4

I-5

I-6

I-7

I-8

Rest duration

Approximate duration/length of rests that are necessary to maintain capacity in the given zone.

This should be considered in relation to training condition, movement pattern, and the goal of the session/period.

I-1

I-2

I-3

I-4

I-5

I-6

I-7

I-8

Time to exhaustion

Approximate maximum time you can manage to work continuously in the given intensity zone.

This will vary greatly depending on factors such as training status and type of movement.

I-1

I-2

I-3

I-4

I-5

I-6

I-7

I-8