REP (Endurance Reaction to Power) protocol evaluating the athlete's ability to sustain power output.
REP Protocol (Endurance Reaction to Power)
1. Objective
- Measure an athlete's capacity to maintain maximum power output over a given duration.
- Identify an athlete's resistance limits at a high workload intensity.
- Utilize this method to adjust training loads and enhance overall performance.
2. ⚙️ Equipment Needed
- Power output measuring device (if available) or a heart rate monitor.
- Repetition or workload per set tracker.
- Stopwatch to measure the duration of intensity and recovery periods.
3. Description of the REP Test
- Warm-up: 10–15 minutes of general warm-up to prepare the athlete for the physical effort.
- Main Exercise: Choose an exercise adapted to the specific goal (e.g., sprinting, rowing machine, stationary bike, weightlifting, etc.).
- Duration: The athlete performs the exercise at maximum intensity for a specified period (e.g., 30 seconds, 1 minute, etc.).
- Recovery Period: The athlete then undergoes a low-intensity or complete recovery period (e.g., 1–3 minutes).
- Repetitions: Perform multiple sets to test the capacity to maintain power output.
Performance Metrics:
- Number of repetitions maintained at the same intensity.
- Average power output during the work period.
4. REP Calculation
The REP protocol is based on the repetitions performed at maximum power during the effort.
Example Calculation for the Test: If an athlete performs a 30-second sprint at maximum power 4 times and loses power after each sprint, their power decrease is measured at each repetition.
REP Formula:
REP = (Number of repetitions × Work duration in seconds) / Total recovery duration (in seconds)
The goal is to achieve an optimal work duration while maintaining high intensity; therefore, the lower the power drop, the better the REP score.
5. Practical Application in Training
Examples of REP Utilization:
- Short Sprints (30 seconds): On a stationary bike, the athlete performs a 30-second sprint at an intensity of 90–100% of their maximum capacity. They recover for 1 to 2 minutes before repeating the process.
- Weightlifting Sessions: The athlete performs a set of 3–5 repetitions at a load close to their maximum (80–90% of their capacity). After a short recovery period (3–5 minutes), the set is repeated.
6. Interpretation of REP Results
- Constant or Increasing Performance: The athlete maintains their power output with minimal decrease between sets.
- Significant Decrease: The athlete shows signs of rapid fatigue, which could indicate a need to focus on muscular endurance or optimize pre-training nutrition.
7. Long-Term Tracking
- Compare Sessions: After a few weeks of training, observe whether the athlete has improved their capacity to maintain power.
- Optimization of Recovery: If the recovery period feels too long, it may signify a need to adjust the intensity of the recovery exercises.