|
|
Long (L) |
Tempo (T) |
Cruise (C) |
Interval (I) |
Sprint (S) |
|
Adaptation |
Skeletal & cardiac muscle |
Endurance by raising lactate threshold |
VO2 max |
Speed |
|
Intensity |
70% VO2 max |
85% of VO2 max |
90% of VO2 max |
95%-100% of V02 max |
Anaerobic |
|
Duration of One Workout |
60-120 minutes |
20 minutes |
Bouts total 8% of weekly distance |
5% of weekly distance |
|
Duration of Each Bout |
3-10 minutes |
30 seconds to 5 minutes |
30-90 seconds |
|
Recovery Time Between Bouts |
|
|
1 minute |
1 to 1 work:rest ratio |
4 minutes or 1 to 5 work:rest ratio |
|
Recovery Workout |
20-60 minutes |
80% of V02 max |
Fewer bouts |