Posted by 211116 Energy system training
| % max power | Primary system | Exercise duration | Work to rest ratio |
| 90-100 % | Phosphagen | 5-10 seconds | 1:12-1:20 |
| 75-90 % | Fast glycolysis | 10-15 seconds | 1:3-1:5 |
| 30-75% | FC/oxidative | 1-3 minutes | 1:3-1:4 |
| 20-35% | Oxidative | > three minutes | 1:1-1:3 |
Rest periods per specific goals:
| Strength | 2-5 minutes |
| Power | 2-5 minutes |
| Hypertrophy | 30-90 seconds |
| Muscular endurance | < = to or up to 30 seconds |
Depending upon your training goals these charts provide a guideline to the systems used in your training and the ways to implement them. It should be kept in mind that training one system at a time is the correct method if you expect to see results.
Information from Essentials of Strength Training and Conditioning by Baechle and Earle
