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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

 
 

What is you anaerobic heart rate threshold?

                                 
                          Extensive                  Intensive  
                  95%   100%                   105%       110%  
                 
   
 
   
             
  <
 
  <

(max. hr)



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

95% 100%
     

Intensive

105%   110%
mph       mph    
km/h       km/h    
                     
600m       600m    
800m       800m    
1000m       1000m    
1200m       1200m    
1500m       1500m    
1600m       1600m    
2000m       2000m    
 
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.

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Start: February 2005 Last modified: 13 april 2013