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Alactic Power Training Builder

Exersise Type for Cyles

Cycle 1
Cycle 2
Sled pulls

Running

Rep Work Time in Seconds

6

Cycle 3
Bike

Effort During Work

100%
Rest Between Rep Work in Seconds
90

90

Effort During Rest

5%
Reps Completed in Cycle
6
Rest Between Cycles in Seconds
400
Cycles To Complete
2
Duration of Workout in minutes
25.8666666667
Notes

400

1552

Builder

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Main information used from the Russian

Exersise Type
Bike
Rowing
Running
Sled pulls
Swimming
Hex Deadlift
Boxing

Rep Work Time in Seconds

3
4
5
6
7
8
9
10
11

ion used from the Russian dissertation M. Hosny, biochemical basis of interval training

Time in Seconds

Effort
100%

Rep Rest Time

60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97

Rest Effort
0%
5%
10%
15%
20%

98
99
100
101
102
103
104
105
106
107
108
109
110
111
112
113
114
115
116
117
118
119
120
121
122
123
124
125
126
127
128
129
130
131
132
133
134
135
136
137
138
139
140
141
142

143
144
145
146
147
148
149
150
151
152
153
154
155
156
157
158
159
160
161
162
163
164
165
166
167
168
169
170
171
172
173
174
175
176
177
178
179
180

Reps Per Cycle

3
4
5
6
7
8

Seconds Rest Bewteen Cycle

180
190
200
210
220
230
240
250
260
270
280
290
300
310
320
330
340
350
360
370
380
390
400
410
420
430
440
450
460
470
480

Cycles to Complete
1
2
3