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Interval table

 

 

 

Using the training tables we can well appoint how hard we must run during the training. These times have been also coupled to a certain heart rate. As extra control means we can use for this reason also of a heart rate monitor. At interval short is running with a heart rate monitor less effectively, because the duration is too short to reach the heart rate values. The two heart rate values indicated at intensive are the maximum: a pulsation less is no problem. For further information on the training tables: Information run training tables.
 

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Pause interval short

 Extensive

Intensive

60 90 sec. 

2 3 minutes
 
 

Pause interval long

 Extensive

Intensive

 Effort time:pause proportion 1:0,5

 Effort time:pause proportion 1:2

 
 

After choice it is possible to change the times / heart rate values with the scroll-knob or scroll-arrow.

 

The anaerobic heart rate threshold is not obliged.

 
 
What is you anaerobic heart rate threshold?
               
        Extensive                  Intensive  
95%   100%                   105%       110%  
 
 
 
             
<
 
<
(max. hs)

  

What is your current 10 km / 6.2 miles race time?
 

Anaerobic running speed threshold: by mile  by km

     
Short

   Extensive

   

   Intensive

mph

mph

km/h

km/h

           
100m      100m
200m     200m
300m     300m
400m     400m 


     Long

  Extensive     Intensive
  95%   100%     105%   110%
mph     mph  
km/h     km/h  
                 
600m     600m  
800m     800m  
1000m     1000m  
1200m     1200m  
1500m     1500m  
1600m     1600m  
2000m     2000m  
 

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Explanation
The long interval are compound from two columns. To get the best possible training impact: beginning the season with the first column go to the second if the first goes good.

 

 

 
 

 

Start: February 2005 Last modified: 13 april 2013