These heavy training form exist from long pieces run
with high speed and a limited number of repeats.
The mentioned % are percentages of the anaerobic threshold.
The anaerobic threshold is approximately equal to: 220-age-15. Another method
is: take 80 % (beginners) to 90 % (advanced) of the maximum heart rate.
For more information: Training with a heart rate monitor.
The pause lasts long (to maximum. 20 minutes), so that
there almost complete recovery takes place.
Limits number of repeats (one up to three)
of long pieces (1 mile, 2 mile, 3 mile) or (3000m, 4000m, 5000m) run in
a high speed.
Duration: 10 up to 30 minutes.
Lactate: between 4 and 6 mmol/l.
Pause: to maximum 20 minutes, so that almost
complete recovery takes place.
The impact is equal to those of endurance
training in speed 3. You train extra the increase of the maximal oxygen uptake
(VO2max) and race hardness.