HIT Guide

Method
Type
Continuous Extensive
1-Continuous
Continuous Variable (Fartlek)
1-Continuous
Continuous Intensive (Tempo)
1-Continuous
Continuous Sweet Spot
1-Continuous
Lactate Threshold
2-Threshold
Extensive Intervals
3-Long HIT
Extensive Intervals
3-Long HIT
Buchheit / Tempo 1
4-Short HIT
Buchheit / Tempo 2
4-Short HIT
Joel Jamieson Aerobic Explosive

Repeat
4-Short HIT
VO2max
3-Long HIT
VO2max
3-Long HIT
Billat
4-Short HIT
Baker 1
4-Short HIT
Baker 2
4-Short HIT
Baker 3
4-Short HIT
EUROFIT
4-Short HIT
Baker 5
4-Short HIT
Tabata
4-Short HIT
Joel Jamieson Lactic Explosive

Repeat
4-Short HIT
Lactic Power
5-SIT
Repeat Sprints
6-RST
Joel Jamieson Alactic Power
6-RST
Joel Jamieson Alactic Capacity
6-RST
Lactic Capacity
5-SIT
Energy System
Work Interval
Recovery
1-Aerobic Capacity
40-120min
50-60% MAS [65-75% HRmax]
None
1-Aerobic Capacity
20-120min
50-130% MAS [65-100% HRmax]
None
1-Aerobic Capacity
30-90min
60-70% MAS [75-80% HRmax]
None
1-Aerobic Capacity
30-90min
70-75% MAS [80-85% HRmax]
None
1-Aerobic Capacity
8min
75-85% MAS
4min
50-70% MAS
1-Aerobic Capacity
2min
90% MAS
1min
50-70% MAS
1-Aerobic Capacity
4min
90% MAS
1min
Passive
1-Aerobic Capacity
10sec
140-150% MAS [110% IFT]
20sec
Passive
1-Aerobic Capacity
10sec
130% MAS [100% IFT]
20sec
40-60% MAS
1-Aerobic Capacity
10sec
140-150% MAS [110% IFT]
60sec
0-50% MAS
2-Aerobic Power
2min
100% MAS
2min
50-70% MAS
2-Aerobic Power
4min
100% MAS
3min
Passive
2-Aerobic Power
15-30sec
100% MAS
15-30sec
50-70% MAS
2-Aerobic Power
30sec
100% MAS
15sec
Passive
2-Aerobic Power
30sec
90% MAS
15sec
50-70% MAS
2-Aerobic Power
45sec
90% MAS
15sec
Passive
2-Aerobic Power
30sec
120-130% MAS
30sec
Passive
2-Aerobic Power
15sec
140-150% MAS [110% IFT]
45sec
50-70% MAS
3-Lactic Anaerobic
20sec
130-170% MAS [130% IFT]
10sec
Passive
3-Lactic Anaerobic
15sec
130-170% MAS [110% IFT]
30sec
0-50% MAS
3-Lactic Anaerobic
30sec
all out [180% MAS]
4min
Passive
3-Lactic Anaerobic
4-6sec
all out [200% MAS]
20sec
Passive
4-Alactic Anaerobic
2-10sec
all out [200% MAS]
2-5min
Passive
4-Alactic Anaerobic
2-15sec
all out [>180% MAS]
20-90sec
Passive
Lactic Anaerobic
60sec
all out [160% MAS]
2min
Passive
Work:Recovery Ratio
Typical Format
None
1x W:120min [50-60 %MAS]
None
1x W:90min [50-130 %MAS]
None
1x W:75min [60-70 %MAS]
None
1x W:45min [70-75 %MAS]
2:1
Active
3x W:8min [80 %MAS] R:4min [50 %MAS]

2x W:10min [80 %MAS] R:5min[50 %MAS]
2:1
Active

6x W:4min [90 %MAS] R:2min[50 %MAS]
4:1
Passive
6x W:4min [90 %MAS] R:1min [passive]

12x W:2min [90 %MAS] R:30sec[passive]
1:2
Passive
4x W:5min [10:20 @ 150:0 %MAS] RR:2min [passive]

1:2
Active

1:6 to 1:2
Passive/Active
3x W:8min [10:60 @ 150:0 %MAS] RR:3min [passive/active]

1:1
Active

1.5:1
Passive

1:1
Active

2:1
Passive

2:1
Active

3:1
Passive

1:1
Passive

1:3
Active

2:1
Passive

1:2 to 2:1
Passive/Active

1:8
Passive/Active
4x W:30sec [>180 %MAS] R:4min [passive/active]

2x {4x W:30sec [>180 %MAS] R:4min [passive/active]} RR:8min
1:5
Passive
1:30
Passive/Active
1:6
Passive/Active
4x W:3min [6:20 @ >200:0 %MAS] RR:3min [passive/active]

3x W:4min [6:10 @ >200:0 %MAS] RR:3min [passive/active]
1:2
Passive/Active
4x W:60sec [>160 %MAS] R:2min [passive/active]

2x {3x W:60sec [>160 %MAS] R:2min [passive/active]} RR:8min
MAS
HR
VO2max
100%
95-100%
OBLA/VT2
80-85%
90%
VT1
60-65%
80%
Sweet spot
70-80%
80-85%
Intensive
65-70%
75-80%
Method
Alactic Power
Alactic Power
Alactic Capacity
Alactic Capacity
Lactic Power
Lactic Power
Lactic Power
Lactic Power
Lactic Power
Lactic Capacity
Lactic Capacity
Lactic Capacity
Lactic Capacity
Lactic Capacity
Intensive intermittents / LA Cap
Intensive intermittents
Intensive intermittents
Intensive-Extensive intermittents
Extensive intermittents
Extensive intermittents
Intensive Intervals
Extensive-Intensive Intervals
Extensive Intervals
Threshold
Threshold
Sweet Spot
Sweet Spot
Intensive Endurance
Intensive Endurance
Extensive Endurance
Extensive Endurance
MAS
200%
195%
190%
185%
180%
175%
170%
165%
160%
155%
150%
145%
140%
135%
130%
125%
120%
115%
110%
105%
100%
95%
90%
85%
80%
75%
70%
65%
60%
55%
50%
v30-15
% HR max
Physiological
VMAX
150.00%
146.25%
142.50%
138.75%
135.00%
Everything over 100% v30-15
131.25%
127.50% should be used with % of ANR2 or
Anaerobic Reserve which is
123.75%
calculated
by measuring VMAX or
120.00%
MSS
116.25%
112.50%
108.75%
105.00%
101.25%
97.50%
93.75%
Intensities over 100% MAS
90.00%
could/should use ANR 1
86.25%
82.50%
78.75%
75.00%
100%
VO2max
71.25%
67.50%
63.75%
90%
VT2/LT4
60.00%
VT2/LT4
56.25%
85%
52.50%
48.75%
80%
VT1/LT2
45.00%
75%
VT1/LT2
41.25%
37.50%
ANR 1
100%
95%
90%
85%
80%
75%
70%
65%
60%
55%
50%
45%
40%
35%
30%
25%
20%
15%
10%
5%
0%
ANR 2
100%
92%
85%
77%
69%
62%
54%
46%
38%
31%
23%
15%
8%
0%
MAS
km/h
10.0
10.1
10.2
10.3
10.4
10.5
10.6
10.7
10.8
10.9
11.0
11.1
11.2
11.3
11.4
11.5
11.6
11.7
11.8
11.9
12.0
12.1
12.2
12.3
12.4
12.5
12.6
12.7
12.8
12.9
13.0
13.1
13.2
13.3
13.4
13.5
13.6
13.7
13.8
13.9
14.0
14.1
14.2
14.3
14.4
14.5
14.6
14.7
14.8
14.9
15.0
15.1
15.2
15.3
15.4
15.5
15.6
15.7
15.8
15.9
16.0
16.1
16.2
16.3
16.4
16.5
16.6
16.7
16.8
16.9
17.0
17.1
17.2
17.3
17.4
17.5
17.6
17.7
17.8
17.9
18.0
18.1
18.2
18.3
18.4
18.5
18.6
18.7
18.8
18.9
19.0
19.1
19.2
19.3
19.4
19.5
19.6
19.7
19.8
19.9
20.0
20.1
20.2
20.3
20.4
20.5
20.6
20.7
20.8
20.9
21.0
21.1
21.2
21.3
21.4
21.5
21.6
21.7
21.8
21.9
22.0
22.1
22.2
22.3
22.4
22.5
22.6
22.7
22.8
22.9
23.0
23.1
23.2
23.3
23.4
23.5
23.6
23.7
23.8
23.9
24.0
24.1
24.2
24.3
24.4
24.5
24.6
24.7
24.8
24.9
25.0
m/s
2.78
2.81
2.83
2.86
2.89
2.92
2.94
2.97
3.00
3.03
3.06
3.08
3.11
3.14
3.17
3.19
3.22
3.25
3.28
3.31
3.33
3.36
3.39
3.42
3.44
3.47
3.50
3.53
3.56
3.58
3.61
3.64
3.67
3.69
3.72
3.75
3.78
3.81
3.83
3.86
3.89
3.92
3.94
3.97
4.00
4.03
4.06
4.08
4.11
4.14
4.17
4.19
4.22
4.25
4.28
4.31
4.33
4.36
4.39
4.42
4.44
4.47
4.50
4.53
4.56
4.58
4.61
4.64
4.67
4.69
4.72
4.75
4.78
4.81
4.83
4.86
4.89
4.92
4.94
4.97
5.00
5.03
5.06
5.08
5.11
5.14
5.17
5.19
5.22
5.25
5.28
5.31
5.33
5.36
5.39
5.42
5.44
5.47
5.50
5.53
5.56
5.58
5.61
5.64
5.67
5.69
5.72
5.75
5.78
5.81
5.83
5.86
5.89
5.92
5.94
5.97
6.00
6.03
6.06
6.08
6.11
6.14
6.17
6.19
6.22
6.25
6.28
6.31
6.33
6.36
6.39
6.42
6.44
6.47
6.50
6.53
6.56
6.58
6.61
6.64
6.67
6.69
6.72
6.75
6.78
6.81
6.83
6.86
6.89
6.92
6.94
1200m
7:12
7:07
7:03
6:59
6:55
6:51
6:47
6:43
6:40
6:36
6:32
6:29
6:25
6:22
6:18
6:15
6:12
6:09
6:06
6:03
6:00
5:57
5:54
5:51
5:48
5:45
5:42
5:40
5:37
5:34
5:32
5:29
5:27
5:24
5:22
5:20
5:17
5:15
5:13
5:10
5:08
5:06
5:04
5:02
5:00
4:57
4:55
4:53
4:51
4:49
4:48
4:46
4:44
4:42
4:40
4:38
4:36
4:35
4:33
4:31
4:30
4:28
4:26
4:25
4:23
4:21
4:20
4:18
4:17
4:15
4:14
4:12
4:11
4:09
4:08
4:06
4:05
4:04
4:02
4:01
4:00
3:58
3:57
3:56
3:54
3:53
3:52
3:51
3:49
3:48
3:47
3:46
3:45
3:43
3:42
3:41
3:40
3:39
3:38
3:37
3:36
3:34
3:33
3:32
3:31
3:30
3:29
3:28
3:27
3:26
3:25
3:24
3:23
3:22
3:21
3:20
3:20
3:19
3:18
3:17
3:16
3:15
3:14
3:13
3:12
3:12
3:11
3:10
3:09
3:08
3:07
3:07
3:06
3:05
3:04
3:03
3:03
3:02
3:01
3:00
3:00
2:59
2:58
2:57
2:57
2:56
2:55
2:54
2:54
2:53
2:52
1500m
9:00
8:54
8:49
8:44
8:39
8:34
8:29
8:24
8:20
8:15
8:10
8:06
8:02
7:57
7:53
7:49
7:45
7:41
7:37
7:33
7:30
7:26
7:22
7:19
7:15
7:12
7:08
7:05
7:01
6:58
6:55
6:52
6:49
6:46
6:42
6:40
6:37
6:34
6:31
6:28
6:25
6:22
6:20
6:17
6:15
6:12
6:09
6:07
6:04
6:02
6:00
5:57
5:55
5:52
5:50
5:48
5:46
5:43
5:41
5:39
5:37
5:35
5:33
5:31
5:29
5:27
5:25
5:23
5:21
5:19
5:17
5:15
5:13
5:12
5:10
5:08
5:06
5:05
5:03
5:01
5:00
4:58
4:56
4:55
4:53
4:51
4:50
4:48
4:47
4:45
4:44
4:42
4:41
4:39
4:38
4:36
4:35
4:34
4:32
4:31
4:30
4:28
4:27
4:26
4:24
4:23
4:22
4:20
4:19
4:18
4:17
4:15
4:14
4:13
4:12
4:11
4:10
4:08
4:07
4:06
4:05
4:04
4:03
4:02
4:01
4:00
3:58
3:57
3:56
3:55
3:54
3:53
3:52
3:51
3:50
3:49
3:48
3:47
3:46
3:45
3:45
3:44
3:43
3:42
3:41
3:40
3:39
3:38
3:37
3:36
3:36
Time Trial
1600m
9:36
9:30
9:24
9:19
9:13
9:08
9:03
8:58
8:53
8:48
8:43
8:38
8:34
8:29
8:25
8:20
8:16
8:12
8:08
8:04
8:00
7:56
7:52
7:48
7:44
7:40
7:37
7:33
7:29
7:26
7:23
7:19
7:16
7:13
7:09
7:06
7:03
7:00
6:57
6:54
6:51
6:48
6:45
6:42
6:40
6:37
6:34
6:31
6:29
6:26
6:24
6:21
6:18
6:16
6:14
6:11
6:09
6:06
6:04
6:02
6:00
5:57
5:55
5:53
5:51
5:49
5:46
5:44
5:42
5:40
5:38
5:36
5:34
5:32
5:31
5:29
5:27
5:25
5:23
5:21
5:20
5:18
5:16
5:14
5:13
5:11
5:09
5:08
5:06
5:04
5:03
5:01
5:59
4:58
4:56
4:55
4:53
4:52
4:50
4:49
4:48
4:46
4:45
4:43
4:42
4:40
4:39
4:38
4:36
4:35
4:34
4:32
4:31
4:30
4:29
4:27
4:26
4:25
4:24
4:23
4:21
4:20
4:19
4:18
4:17
4:16
4:14
4:13
4:12
4:11
4:10
4:09
4:08
4:07
4:06
4:05
4:04
4:03
4:02
4:01
4:00
3:59
3:58
3:57
3:56
3:55
3:54
3:53
3:52
3:51
3:50
5min
833 m
842 m
850 m
858 m
867 m
875 m
883 m
892 m
900 m
908 m
917 m
925 m
933 m
942 m
950 m
958 m
967 m
975 m
983 m
992 m
1000 m
1008 m
1017 m
1025 m
1033 m
1042 m
1050 m
1058 m
1067 m
1075 m
1083 m
1092 m
1100 m
1108 m
1117 m
1125 m
1133 m
1142 m
1150 m
1158 m
1167 m
1175 m
1183 m
1192 m
1200 m
1208 m
1217 m
1225 m
1233 m
1242 m
1250 m
1258 m
1267 m
1275 m
1283 m
1292 m
1300 m
1308 m
1317 m
1325 m
1333 m
1342 m
1350 m
1358 m
1367 m
1375 m
1383 m
1392 m
1400 m
1408 m
1417 m
1425 m
1433 m
1442 m
1450 m
1458 m
1467 m
1475 m
1483 m
1492 m
1500 m
1508 m
1517 m
1525 m
1533 m
1542 m
1550 m
1558 m
1567 m
1575 m
1583 m
1592 m
1600 m
1608 m
1617 m
1625 m
1633 m
1642 m
1650 m
1658 m
1667 m
1675 m
1683 m
1692 m
1700 m
1708 m
1717 m
1725 m
1733 m
1742 m
1750 m
1758 m
1767 m
1775 m
1783 m
1792 m
1800 m
1808 m
1817 m
1825 m
1833 m
1842 m
1850 m
1858 m
1867 m
1875 m
1883 m
1892 m
1900 m
1908 m
1917 m
1925 m
1933 m
1942 m
1950 m
1958 m
1967 m
1975 m
1983 m
1992 m
2000 m
2008 m
2017 m
2025 m
2033 m
2042 m
2050 m
2058 m
2067 m
2075 m
2083 m
6min
1000 m
1010 m
1020 m
1030 m
1040 m
1050 m
1060 m
1070 m
1080 m
1090 m
1100 m
1110 m
1120 m
1130 m
1140 m
1150 m
1160 m
1170 m
1180 m
1190 m
1200 m
1210 m
1220 m
1230 m
1240 m
1250 m
1260 m
1270 m
1280 m
1290 m
1300 m
1310 m
1320 m
1330 m
1340 m
1350 m
1360 m
1370 m
1380 m
1390 m
1400 m
1410 m
1420 m
1430 m
1440 m
1450 m
1460 m
1470 m
1480 m
1490 m
1500 m
1510 m
1520 m
1530 m
1540 m
1550 m
1560 m
1570 m
1580 m
1590 m
1600 m
1610 m
1620 m
1630 m
1640 m
1650 m
1660 m
1670 m
1680 m
1690 m
1700 m
1710 m
1720 m
1730 m
1740 m
1750 m
1760 m
1770 m
1780 m
1790 m
1800 m
1810 m
1820 m
1830 m
1840 m
1850 m
1860 m
1870 m
1880 m
1890 m
1900 m
1910 m
1920 m
1930 m
1940 m
1950 m
1960 m
1970 m
1980 m
1990 m
2000 m
2010 m
2020 m
2030 m
2040 m
2050 m
2060 m
2070 m
2080 m
2090 m
2100 m
2110 m
2120 m
2130 m
2140 m
2150 m
2160 m
2170 m
2180 m
2190 m
2200 m
2210 m
2220 m
2230 m
2240 m
2250 m
2260 m
2270 m
2280 m
2290 m
2300 m
2310 m
2320 m
2330 m
2340 m
2350 m
2360 m
2370 m
2380 m
2390 m
2400 m
2410 m
2420 m
2430 m
2440 m
2450 m
2460 m
2470 m
2480 m
2490 m
2500 m
BEEP
Distance
655 m
692 m
729 m
766 m
804 m
842 m
881 m
920 m
959 m
998 m
1038 m
1078 m
1119 m
1159 m
1200 m
1242 m
1284 m
1326 m
1368 m
1411 m
1454 m
1497 m
1541 m
1585 m
1629 m
1674 m
1719 m
1764 m
1810 m
1856 m
1902 m
1949 m
1996 m
2043 m
2091 m
2139 m
2187 m
2236 m
2285 m
2334 m
2383 m
2433 m
2484 m
2534 m
2585 m
2636 m
2688 m
2740 m
2792 m
2844 m
2897 m
2950 m
3004 m
3058 m
3112 m
3166 m
3221 m
3276 m
3332 m
3388 m
3444 m
3500 m
3557 m
3614 m
3671 m
3729 m
3787 m
3846 m
3904 m
3963 m
4023 m
4083 m
4143 m
4203 m
4264 m
4325 m
4386 m
4448 m
4510 m
4572 m
4635 m
4698 m
4761 m
4825 m
4889 m
4953 m
5017 m
5082 m
5148 m
5213 m
5279 m
5345 m
5412 m
5479 m
5546 m
5614 m
5682 m
5750 m
5818 m
5887 m
5956 m
6026 m
6096 m
6166 m
6236 m
6307 m
6378 m
6450 m
6522 m
6594 m
6666 m
6739 m
6812 m
6885 m
6959 m
7033 m
7108 m
7182 m
7258 m
7333 m
7409 m
7485 m
7561 m
7638 m
7715 m
7792 m
7870 m
7948 m
8026 m
8105 m
8184 m
8263 m
8343 m
8423 m
8503 m
8584 m
8665 m
8746 m
8828 m
8909 m
8992 m
9074 m
9157 m
9240 m
9324 m
9408 m
9492 m
9577 m
9662 m
9747 m
9832 m
1200m
7:32
7:28
7:23
7:19
7:15
7:11
7:07
7:04
7:00
6:56
6:53
6:49
6:46
6:42
6:39
6:35
6:32
6:29
6:26
6:23
6:20
6:17
6:14
6:11
6:08
6:05
6:03
6:00
5:57
5:55
5:52
5:50
5:47
5:45
5:42
5:40
5:37
5:35
5:33
5:31
5:28
5:26
5:24
5:22
5:20
5:18
5:16
5:14
5:12
5:10
5:08
5:06
5:04
5:02
5:00
4:59
4:57
4:55
4:53
4:51
4:50
4:48
4:46
4:45
4:43
4:42
4:40
4:38
4:37
4:35
4:34
4:32
4:31
4:30
4:28
4:27
4:25
4:24
4:22
4:21
4:20
4:18
4:17
4:16
4:15
4:13
4:12
4:11
4:10
4:08
4:07
4:06
4:05
4:04
4:02
4:01
4:00
3:59
3:58
3:57
3:56
3:55
3:54
3:53
3:52
3:51
3:50
3:48
3:47
3:46
3:46
3:45
3:44
3:43
3:42
3:41
3:40
3:39
3:38
3:37
3:36
3:35
3:34
3:34
3:33
3:32
3:31
3:30
3:29
3:28
3:28
3:27
3:26
3:25
3:24
3:24
3:23
3:22
3:21
3:21
3:20
3:19
3:18
3:18
3:17
3:16
3:15
3:15
3:14
3:13
3:13
Shuttle length (m)

COD time (s)
Shuttles
1500m
1600m
9:25
10:03
9:20
9:57
9:15
9:52
9:10
9:46
9:05
9:41
9:00
9:35
8:55
9:30
8:50
9:25
8:45
9:20
8:41
9:15
8:36
9:10
8:32
9:06
8:28
9:01
8:23
8:57
8:19
8:52
8:15
8:48
8:11
8:43
8:07
8:39
8:03
8:35
7:59
8:31
7:55
8:27
7:52
8:23
7:48
8:19
7:44
8:15
7:41
8:11
7:37
8:08
7:34
8:04
7:31
8:00
7:27
7:57
7:24
7:53
7:21
7:50
7:18
7:46
7:14
7:43
7:11
7:40
7:08
7:37
7:05
7:33
7:02
7:30
7:00
7:27
6:57
7:24
6:54
7:21
6:51
7:18
6:48
7:15
6:46
7:12
6:43
7:10
6:40
7:07
6:38
7:04
6:35
7:01
6:33
6:59
6:30
6:56
6:28
6:53
6:25
6:51
6:23
6:48
6:21
6:46
6:18
6:43
6:16
6:41
6:14
6:38
6:12
6:36
6:09
6:34
6:07
6:31
6:05
6:29
6:03
6:27
6:01
6:25
5:59
6:22
5:57
6:20
5:55
6:18
5:53
6:16
5:51
6:14
5:49
6:12
5:47
6:10
5:45
6:08
5:43
6:06
5:41
6:04
5:39
6:02
5:38
6:00
5:36
5:58
5:34
5:56
5:32
5:54
5:30
5:52
5:29
5:50
5:27
5:49
5:25
5:47
5:24
5:45
5:22
5:43
5:20
5:42
5:19
5:40
5:17
5:38
5:16
5:36
5:14
5:35
5:13
5:33
5:11
5:32
5:10
5:30
5:08
5:28
5:07
5:27
5:05
5:25
5:04
5:24
5:02
5:22
5:01
5:21
5:00
5:19
4:58
5:18
4:57
5:16
4:55
5:15
4:54
5:13
4:53
5:12
4:51
5:11
4:50
5:09
4:49
5:08
4:48
5:06
4:46
5:05
4:45
5:04
4:44
5:02
4:43
5:01
4:41
5:00
4:40
4:58
4:39
4:57
4:38
4:56
4:37
4:55
4:35
4:53
4:34
4:52
4:33
4:51
4:32
4:50
4:31
4:49
4:30
4:47
4:29
4:46
4:28
4:45
4:26
4:44
4:25
4:43
4:24
4:42
4:23
4:41
4:22
4:39
4:21
4:38
4:20
4:37
4:19
4:36
4:18
4:35
4:17
4:34
4:16
4:33
4:15
4:32
4:14
4:31
4:13
4:30
4:12
4:29
4:11
4:28
4:10
4:27
4:09
4:26
4:09
4:25
4:08
4:24
4:07
4:23
4:06
4:22
4:05
4:21
4:04
4:20
4:03
4:19
4:02
4:18
4:01
4:17
40
0.7
100%
Lap (m)
Time (s)
400
30
Shuttle (m)
Time (s)
40
30
km/h
m/s
min:sec/km
m/min
min:sec/Lap
m/0:30
# Shuttles/0:30
Shuttle m/0:30
Shuttles time
Shuttle length
10.0
10.1
10.2
10.3
10.4
10.5
10.6
10.7
10.8
10.9
11.0
11.1
11.2
11.3
11.4
11.5
11.6
11.7
11.8
11.9
12.0
12.1
12.2
12.3
12.4
12.5
12.6
12.7
12.8
12.9
13.0
13.1
13.2
13.3
13.4
13.5
13.6
13.7
13.8
13.9
14.0
14.1
14.2
14.3
14.4
14.5
14.6
14.7
14.8
14.9
15.0
15.1
15.2
15.3
15.4
15.5
15.6
15.7
15.8
15.9
16.0
16.1
16.2
16.3
16.4
16.5
16.6
16.7
16.8
16.9
17.0
17.1
17.2
17.3
17.4
17.5
17.6
17.7
17.8
17.9
18.0
18.1
18.2
18.3
18.4
18.5
18.6
18.7
18.8
18.9
19.0
19.1
19.2
19.3
19.4
19.5
19.6
19.7
19.8
19.9
20.0
20.1
20.2
20.3
20.4
20.5
20.6
20.7
20.8
20.9
21.0
21.1
21.2
21.3
21.4
21.5
21.6
21.7
21.8
21.9
22.0
22.1
22.2
22.3
22.4
22.5
22.6
22.7
22.8
22.9
23.0
23.1
23.2
23.3
23.4
23.5
23.6
23.7
23.8
23.9
24.0
24.1
24.2
24.3
24.4
24.5
24.6
24.7
24.8
24.9
25.0
2.78
2.81
2.83
2.86
2.89
2.92
2.94
2.97
3.00
3.03
3.06
3.08
3.11
3.14
3.17
3.19
3.22
3.25
3.28
3.31
3.33
3.36
3.39
3.42
3.44
3.47
3.50
3.53
3.56
3.58
3.61
3.64
3.67
3.69
3.72
3.75
3.78
3.81
3.83
3.86
3.89
3.92
3.94
3.97
4.00
4.03
4.06
4.08
4.11
4.14
4.17
4.19
4.22
4.25
4.28
4.31
4.33
4.36
4.39
4.42
4.44
4.47
4.50
4.53
4.56
4.58
4.61
4.64
4.67
4.69
4.72
4.75
4.78
4.81
4.83
4.86
4.89
4.92
4.94
4.97
5.00
5.03
5.06
5.08
5.11
5.14
5.17
5.19
5.22
5.25
5.28
5.31
5.33
5.36
5.39
5.42
5.44
5.47
5.50
5.53
5.56
5.58
5.61
5.64
5.67
5.69
5.72
5.75
5.78
5.81
5.83
5.86
5.89
5.92
5.94
5.97
6.00
6.03
6.06
6.08
6.11
6.14
6.17
6.19
6.22
6.25
6.28
6.31
6.33
6.36
6.39
6.42
6.44
6.47
6.50
6.53
6.56
6.58
6.61
6.64
6.67
6.69
6.72
6.75
6.78
6.81
6.83
6.86
6.89
6.92
6.94
6:00
5:56
5:52
5:49
5:46
5:42
5:39
5:36
5:33
5:30
5:27
5:24
5:21
5:18
5:15
5:13
5:10
5:07
5:05
5:02
5:00
4:57
4:55
4:52
4:50
4:48
4:45
4:43
4:41
4:39
4:36
4:34
4:32
4:30
4:28
4:26
4:24
4:22
4:20
4:18
4:17
4:15
4:13
4:11
4:10
4:08
4:06
4:04
4:03
4:01
4:60
3:58
3:56
3:55
3:53
3:52
3:50
3:49
3:47
3:46
3:45
3:43
3:42
3:40
3:39
3:38
3:36
3:35
3:34
3:33
3:31
3:30
3:29
3:28
3:26
3:25
3:24
3:23
3:22
3:21
3:20
3:18
3:17
3:16
3:15
3:14
3:13
3:12
3:11
3:10
3:09
3:08
3:07
3:06
3:05
3:04
3:03
3:02
3:01
3:00
3:00
2:59
2:58
2:57
2:56
2:55
2:54
2:53
2:53
2:52
2:51
2:50
2:49
2:49
2:48
2:47
2:46
2:45
2:45
2:44
2:43
2:42
2:42
2:41
2:40
2:40
2:39
2:38
2:37
2:37
2:36
2:35
2:35
2:34
2:33
2:33
2:32
2:31
2:31
2:30
2:30
2:29
2:28
2:28
2:27
2:26
2:26
2:25
2:25
2:24
2:24
167 m
168 m
170 m
172 m
173 m
175 m
177 m
178 m
180 m
182 m
183 m
185 m
187 m
188 m
190 m
192 m
193 m
195 m
197 m
198 m
200 m
202 m
203 m
205 m
207 m
208 m
210 m
212 m
213 m
215 m
217 m
218 m
220 m
222 m
223 m
225 m
227 m
228 m
230 m
232 m
233 m
235 m
237 m
238 m
240 m
242 m
243 m
245 m
247 m
248 m
250 m
252 m
253 m
255 m
257 m
258 m
260 m
262 m
263 m
265 m
267 m
268 m
270 m
272 m
273 m
275 m
277 m
278 m
280 m
282 m
283 m
285 m
287 m
288 m
290 m
292 m
293 m
295 m
297 m
298 m
300 m
302 m
303 m
305 m
307 m
308 m
310 m
312 m
313 m
315 m
317 m
318 m
320 m
322 m
323 m
325 m
327 m
328 m
330 m
332 m
333 m
335 m
337 m
338 m
340 m
342 m
343 m
345 m
347 m
348 m
350 m
352 m
353 m
355 m
357 m
358 m
360 m
362 m
363 m
365 m
367 m
368 m
370 m
372 m
373 m
375 m
377 m
378 m
380 m
382 m
383 m
385 m
387 m
388 m
390 m
392 m
393 m
395 m
397 m
398 m
400 m
402 m
403 m
405 m
407 m
408 m
410 m
412 m
413 m
415 m
417 m
2:24
2:22
2:21
2:19
2:18
2:17
2:15
2:14
2:13
2:12
2:10
2:09
2:08
2:07
2:06
2:05
2:04
2:03
2:02
2:01
2:00
1:59
1:58
1:57
1:56
1:55
1:54
1:53
1:52
1:51
1:50
1:49
1:49
1:48
1:47
1:46
1:45
1:45
1:44
1:43
1:42
1:42
1:41
1:40
1:40
1:39
1:38
1:37
1:37
1:36
1:36
1:35
1:34
1:34
1:33
1:32
1:32
1:31
1:31
1:30
1:30
1:29
1:28
1:28
1:27
1:27
1:26
1:26
1:25
1:25
1:24
1:24
1:23
1:23
1:22
1:22
1:21
1:21
1:20
1:20
1:20
1:19
1:19
1:18
1:18
1:17
1:17
1:17
1:16
1:16
1:15
1:15
1:15
1:14
1:14
1:13
1:13
1:13
1:12
1:12
1:12
1:11
1:11
1:10
1:10
1:10
1:09
1:09
1:09
1:08
1:08
1:08
1:07
1:07
1:07
1:06
1:06
1:06
1:06
1:05
1:05
1:05
1:04
1:04
1:04
1:04
1:03
1:03
1:03
1:02
1:02
1:02
1:02
1:01
1:01
1:01
1:01
1:00
1:00
1:00
1:00
0:59
0:59
0:59
0:59
0:58
0:58
0:58
0:58
0:57
0:57
83 m
84 m
85 m
86 m
87 m
88 m
88 m
89 m
90 m
91 m
92 m
92 m
93 m
94 m
95 m
96 m
97 m
97 m
98 m
99 m
100 m
101 m
102 m
103 m
103 m
104 m
105 m
106 m
107 m
108 m
108 m
109 m
110 m
111 m
112 m
113 m
113 m
114 m
115 m
116 m
117 m
118 m
118 m
119 m
120 m
121 m
122 m
122 m
123 m
124 m
125 m
126 m
127 m
128 m
128 m
129 m
130 m
131 m
132 m
133 m
133 m
134 m
135 m
136 m
137 m
138 m
138 m
139 m
140 m
141 m
142 m
143 m
143 m
144 m
145 m
146 m
147 m
147 m
148 m
149 m
150 m
151 m
152 m
153 m
153 m
154 m
155 m
156 m
157 m
157 m
158 m
159 m
160 m
161 m
162 m
163 m
163 m
164 m
165 m
166 m
167 m
168 m
168 m
169 m
170 m
171 m
172 m
173 m
173 m
174 m
175 m
176 m
177 m
178 m
178 m
179 m
180 m
181 m
182 m
183 m
183 m
184 m
185 m
186 m
187 m
188 m
188 m
189 m
190 m
191 m
192 m
193 m
193 m
194 m
195 m
196 m
197 m
198 m
198 m
199 m
200 m
201 m
202 m
203 m
203 m
204 m
205 m
206 m
207 m
207 m
208 m
1.99x
2.01x
2.02x
2.04x
2.06x
2.08x
2.1x
2.12x
2.14x
2.16x
2.18x
2.19x
2.21x
2.23x
2.25x
2.27x
2.29x
2.31x
2.32x
2.34x
2.36x
2.38x
2.4x
2.42x
2.44x
2.45x
2.47x
2.49x
2.51x
2.53x
2.55x
2.57x
2.58x
2.6x
2.62x
2.64x
2.66x
2.68x
2.69x
2.71x
2.73x
2.75x
2.77x
2.79x
2.8x
2.82x
2.84x
2.86x
2.88x
2.89x
2.91x
2.93x
2.95x
2.97x
2.98x
3x
3.02x
3.04x
3.06x
3.07x
3.09x
3.11x
3.13x
3.15x
3.16x
3.18x
3.2x
3.22x
3.24x
3.25x
3.27x
3.29x
3.31x
3.32x
3.34x
3.36x
3.38x
3.4x
3.41x
3.43x
3.45x
3.47x
3.48x
3.5x
3.52x
3.54x
3.55x
3.57x
3.59x
3.61x
3.62x
3.64x
3.66x
3.68x
3.69x
3.71x
3.73x
3.75x
3.76x
3.78x
3.8x
3.81x
3.83x
3.85x
3.87x
3.88x
3.9x
3.92x
3.94x
3.95x
3.97x
3.99x
4x
4.02x
4.04x
4.06x
4.07x
4.09x
4.11x
4.12x
4.14x
4.16x
4.17x
4.19x
4.21x
4.23x
4.24x
4.26x
4.28x
4.29x
4.31x
4.33x
4.34x
4.36x
4.38x
4.39x
4.41x
4.43x
4.44x
4.46x
4.48x
4.49x
4.51x
4.53x
4.54x
4.56x
4.58x
4.59x
4.61x
4.63x
4.64x
79 m
80 m
81 m
82 m
82 m
83 m
84 m
85 m
86 m
86 m
87 m
88 m
89 m
89 m
90 m
91 m
92 m
92 m
93 m
94 m
94 m
95 m
96 m
97 m
97 m
98 m
99 m
100 m
100 m
101 m
102 m
103 m
103 m
104 m
105 m
106 m
106 m
107 m
108 m
109 m
109 m
110 m
111 m
111 m
112 m
113 m
114 m
114 m
115 m
116 m
117 m
117 m
118 m
119 m
119 m
120 m
121 m
122 m
122 m
123 m
124 m
124 m
125 m
126 m
127 m
127 m
128 m
129 m
129 m
130 m
131 m
132 m
132 m
133 m
134 m
134 m
135 m
136 m
137 m
137 m
138 m
139 m
139 m
140 m
141 m
141 m
142 m
143 m
144 m
144 m
145 m
146 m
146 m
147 m
148 m
148 m
149 m
150 m
151 m
151 m
152 m
153 m
153 m
154 m
155 m
155 m
156 m
157 m
157 m
158 m
159 m
159 m
160 m
161 m
162 m
162 m
163 m
164 m
164 m
165 m
166 m
166 m
167 m
168 m
168 m
169 m
170 m
170 m
171 m
172 m
172 m
173 m
174 m
174 m
175 m
176 m
176 m
177 m
178 m
178 m
179 m
180 m
180 m
181 m
182 m
182 m
183 m
184 m
184 m
185 m
186 m
0:44
0:44
0:43
0:43
0:42
0:42
0:42
0:41
0:41
0:41
0:40
0:40
0:39
0:39
0:39
0:38
0:38
0:38
0:38
0:37
0:37
0:37
0:36
0:36
0:36
0:35
0:35
0:35
0:35
0:34
0:34
0:34
0:34
0:33
0:33
0:33
0:33
0:32
0:32
0:32
0:32
0:32
0:31
0:31
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0:31
0:30
0:30
0:30
0:30
0:30
0:30
0:29
0:29
0:29
0:29
0:29
0:28
0:28
0:28
0:28
0:28
0:28
0:27
0:27
0:27
0:27
0:27
0:27
0:26
0:26
0:26
0:26
0:26
0:26
0:26
0:25
0:25
0:25
0:25
0:25
0:25
0:25
0:25
0:24
0:24
0:24
0:24
0:24
0:24
0:24
0:24
0:23
0:23
0:23
0:23
0:23
0:23
0:23
0:23
0:23
0:22
0:22
0:22
0:22
0:22
0:22
0:22
0:22
0:22
0:21
0:21
0:21
0:21
0:21
0:21
0:21
0:21
0:21
0:21
0:21
0:20
0:20
0:20
0:20
0:20
0:20
0:20
0:20
0:20
0:20
0:20
0:20
0:19
0:19
0:19
0:19
0:19
0:19
0:19
0:19
0:19
0:19
0:19
0:19
0:19
0:18
0:18
0:18
0:18
0:18
26 m
27 m
27 m
27 m
28 m
28 m
28 m
28 m
29 m
29 m
29 m
29 m
30 m
30 m
30 m
30 m
31 m
31 m
31 m
32 m
32 m
32 m
32 m
33 m
33 m
33 m
33 m
34 m
34 m
34 m
34 m
35 m
35 m
35 m
35 m
36 m
36 m
36 m
37 m
37 m
37 m
37 m
38 m
38 m
38 m
38 m
39 m
39 m
39 m
39 m
40 m
40 m
40 m
41 m
41 m
41 m
41 m
42 m
42 m
42 m
42 m
43 m
43 m
43 m
43 m
44 m
44 m
44 m
44 m
45 m
45 m
45 m
46 m
46 m
46 m
46 m
47 m
47 m
47 m
47 m
48 m
48 m
48 m
48 m
49 m
49 m
49 m
50 m
50 m
50 m
50 m
51 m
51 m
51 m
51 m
52 m
52 m
52 m
52 m
53 m
53 m
53 m
53 m
54 m
54 m
54 m
55 m
55 m
55 m
55 m
56 m
56 m
56 m
56 m
57 m
57 m
57 m
57 m
58 m
58 m
58 m
59 m
59 m
59 m
59 m
60 m
60 m
60 m
60 m
61 m
61 m
61 m
61 m
62 m
62 m
62 m
62 m
63 m
63 m
63 m
64 m
64 m
64 m
64 m
65 m
65 m
65 m
65 m
66 m
66 m
66 m
% MAS
Velocity and Pace
5min
795 m
802 m
810 m
817 m
825 m
833 m
840 m
848 m
855 m
863 m
870 m
878 m
885 m
893 m
900 m
908 m
915 m
923 m
930 m
937 m
945 m
952 m
960 m
967 m
975 m
982 m
989 m
997 m
1004 m
1012 m
1019 m
1026 m
1034 m
1041 m
1048 m
1056 m
1063 m
1070 m
1078 m
1085 m
1092 m
1100 m
1107 m
1114 m
1121 m
1129 m
1136 m
1143 m
1151 m
1158 m
1165 m
1172 m
1180 m
1187 m
1194 m
1201 m
1208 m
1216 m
1223 m
1230 m
1237 m
1244 m
1251 m
1259 m
1266 m
1273 m
1280 m
1287 m
1294 m
1301 m
1309 m
1316 m
1323 m
1330 m
1337 m
1344 m
1351 m
1358 m
1365 m
1372 m
1379 m
1386 m
1393 m
1400 m
1407 m
1414 m
1421 m
1428 m
1435 m
1442 m
1449 m
1456 m
1463 m
1470 m
1477 m
1484 m
1491 m
1498 m
1505 m
1512 m
1519 m
1526 m
1533 m
1540 m
1547 m
1554 m
1560 m
1567 m
1574 m
1581 m
1588 m
1595 m
1602 m
1608 m
1615 m
1622 m
1629 m
1636 m
1643 m
1649 m
1656 m
1663 m
1670 m
1677 m
1683 m
1690 m
1697 m
1704 m
1710 m
1717 m
1724 m
1731 m
1737 m
1744 m
1751 m
1758 m
1764 m
1771 m
1778 m
1784 m
1791 m
1798 m
1804 m
1811 m
1818 m
1824 m
1831 m
1838 m
1844 m
1851 m
1858 m
6min
954 m
963 m
972 m
981 m
990 m
999 m
1008 m
1017 m
1026 m
1035 m
1044 m
1053 m
1062 m
1071 m
1080 m
1089 m
1098 m
1107 m
1116 m
1125 m
1134 m
1143 m
1152 m
1161 m
1170 m
1178 m
1187 m
1196 m
1205 m
1214 m
1223 m
1232 m
1240 m
1249 m
1258 m
1267 m
1276 m
1284 m
1293 m
1302 m
1311 m
1320 m
1328 m
1337 m
1346 m
1355 m
1363 m
1372 m
1381 m
1389 m
1398 m
1407 m
1415 m
1424 m
1433 m
1441 m
1450 m
1459 m
1467 m
1476 m
1485 m
1493 m
1502 m
1510 m
1519 m
1527 m
1536 m
1545 m
1553 m
1562 m
1570 m
1579 m
1587 m
1596 m
1604 m
1613 m
1621 m
1630 m
1638 m
1647 m
1655 m
1664 m
1672 m
1681 m
1689 m
1697 m
1706 m
1714 m
1723 m
1731 m
1739 m
1748 m
1756 m
1764 m
1773 m
1781 m
1790 m
1798 m
1806 m
1814 m
1823 m
1831 m
1839 m
1848 m
1856 m
1864 m
1872 m
1881 m
1889 m
1897 m
1905 m
1914 m
1922 m
1930 m
1938 m
1947 m
1955 m
1963 m
1971 m
1979 m
1987 m
1996 m
2004 m
2012 m
2020 m
2028 m
2036 m
2044 m
2053 m
2061 m
2069 m
2077 m
2085 m
2093 m
2101 m
2109 m
2117 m
2125 m
2133 m
2141 m
2149 m
2157 m
2165 m
2173 m
2181 m
2189 m
2197 m
2205 m
2213 m
2221 m
2229 m
Linear
COD time (s)

Shuttles #
Shuttles
0.7
3

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Method

Continuous Variable (Fartlek)

Continuous Intensive (Tempo)

Continuous Sweet Spot

Joel Jamieson Aerobic Explosive

Joel Jamieson Lactic Explosive

Joel Jamieson Alactic Power

Joel Jamieson Alactic Capacity

1x W:120min [50-60 %MAS]

1x W:90min [50-130 %MAS]

1x W:75min [60-70 %MAS]

1x W:45min [70-75 %MAS]

3x W:8min [80 %MAS] R:4min [50 %MAS]

10x W:2min [90 %MAS] R:1min [50 %MAS]

6x W:4min [90 %MAS] R:1min [passive]

4x W:5min [10:20 @ 150:0 %MAS] RR:2min [passive]

4x W:5min [10:20 @ 130:50 %MAS] RR:2min [passive]

3x W:8min [10:60 @ 150:0 %MAS] RR:3min [passive/active]

8x W:2min [100 %MAS] R:2min [70 %MAS]

4x W:4min [100 %MAS] R:3min [passive]

4x W:5min [15:15 @ 100:70 %MAS] RR:2min [passive]

4x W:5min [30:15 @ 100:0 %MAS] RR:2min [passive]

4x W:5min [30:15 @ 90:70 %MAS] RR:2min [passive]

4x W:5min [45:15 @ 90:0 %MAS] RR:2min [passive]

4x W:5min [30:30 @ 120:0 %MAS] RR:2min [passive]

4x W:5min [15:45 @ 140:70 %MAS] RR:2min [passive]

4x W:4min [20:10 @ 150:0 %MAS] RR:2min [passive]

3x W:8min [15:30 @ 140:0 %MAS] RR:3min [passive/active]

4x W:30sec [>180 %MAS] R:4min [passive/active]

4x W:3min [6:20 @ >200:0 %MAS] RR:3min [passive/active]

4x W:60sec [>160 %MAS] R:2min [passive/active]

Shuttle length (m)

COD time (s)

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