Professional Documents
Culture Documents
Training Zones
Training Zones
“Alactic Sprint”
aka” All-out”, “Top end speed.”
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Numbers=
“Anaerobic Capacity” “Lactate Threshold (LT)” Percentage of Maximum
aka Painful Speed Reps aka “Tempo Run Pace” Heart Rate.
aka Lactic Acid Tolerance. aka “Anaerobic Threshold” Rough Formula Estimate of
“Uptempo”
High intensity Intervals at high speed aka “comfortaby fast” Maximum Heart Rate =
aka “Aerobic Threshold”
with very limited rest/recovery so that aka you can speak a few words still if you had to! [220-(your age in years)]...
aka “Steady State”
lactic acid occurs. Examples: however, this can vary greatly
Examples:
Examples: 20-minute Tempo Run, between individuals and is not always
6-8 mile Progression (Negative Split Run)
8 by 400m at Mile Pace w/2min rest OR 2-mile repeats w/4- minute rest, the best indicator.
OR a strong pace to finish a Long Run workout
OR 12 by 200m sprints w/1min rest OR an all-out RACE effort for 45-60 minutes.
OR an all-out 800m Race