CS Levels and the Systems They Train

Ideally we would continue this time trial process for 60 and 90 minute durations, for swimming, 60, 90, 180 minutes for cycling and running. But if we plot this data on a graph, we see that as the pace becomes more aerobic, the curve begins to flatten out. For this reason we can extend a line from the slope at CS 30 to determine paces for CS 60/90/180. What do we know from this? At his current level of fitness, he was able to maintain a specific workload for 6 minutes. This level of fitness yielded a velocity of 1.18 yards per second for 6 minutes. As our swimmer becomes more and more fit, he will be able to maintain a higher work load, and thus velocity, for longer periods of time. His CS at each time trial length will increase.

Training at specific CS levels induce certain training responses in our body, similar to how training at specific heart rate zones improves certain exercise systems. The following table lists the CS levels and the systems that each train:

CS 0.2
  • Workout Type: Power
  • System Challenged: Anaerobic
  • Physiological Adaptations: Fast twitch muscle development, increased muscle fiber development, increased neurological recruitment

CS 1

  • Workout Type: Anaerobic Endurance Speed
  • System Challenged: Anaerobic
  • Physiological Adaptations: Improved lactate clearance, increased blood buffering of lactate, improved muscular development, improved economy

CS 6

  • Workout Type: Anaerobic Endurance Speed
  • System Challenged: Anaerobic Capacity
  • Physiological Adaptations: Increase heart stroke volume, increased glycolytic enzymes, increased blood volume, improved economy

CS 12

  • Workout Type: Anaerobic Endurance Force
  • System Challenged: Anaerobic Capacity
  • Physiological Adaptations: Improved stamina, increased heart stroke volume, slow twitch muscle development, increased oxidative/glycolytic enzymes, increased blood volume

CS 30

  • Workout Type: Muscular Endurance Force
  • System Challenged: Aerobic-anaerobic
  • Physiological Adaptations: Elevated lactate threshold, slow twitch muscle development, increased oxidative/glycolytic enzymes, improved economy

CS 60

  • Workout Type: Muscular Endurance
  • System Challenged: Aerobic-anaerobic
  • Physiological Adaptations: Improved stamina, elevated lactate threshold, increased oxidative/glycolytic enzymes

CS 90

  • Workout Type: Aerobic Endurance
  • System Challenged: Aerobic
  • Physiological Adaptations: Improved endurance, elevated lactate threshold, slow twitch muscle development, increased oxidative/glycolytic enzymes, connective tissue development

CS 180

  • Workout Type: Aerobic Endurance
  • System Challenged: Aerobic
  • Physiological Adaptations: Improved cardiovascular endurance, slow twitch muscle development, increased oxidative enzymes, connective tissue development, increased muscle fuel storage, increased capillarization

CS 180

  • Workout Type: Aerobic Endurance
  • System Challenged: Aerobic
  • Physiological Adaptations: Removal of metabolic waste, regeneration

* Adapted from the Power Tap Training Manual, by Joe Friel


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