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Alactic Power Training Builder

Exersise Type for Cyles

Cycle 1 Cycle 2 Cycle 3
Sled pulls Running Bike

Rep Work Time in Seconds

6 6

Effort During Work

100%

Rest Between Rep Work in Seconds

90 90

Effort During Rest

5%

Reps Completed in Cycle

6 6

Rest Between Cycles in Seconds

400 400

Cycles To Complete
2 2

Duration of Workout in minutes 1552

25.8666666667

Notes
 Main information used from the Russian dissertation M. Hosny, bio

Exersise Type Rep Work Time in Seconds Effort

3 100%
Bike 4
Rowing 5
Running 6
Sled pulls 7
Swimming 8
Hex Deadlif 9
Boxing 10
11
Russian dissertation M. Hosny, biochemical basis of interval training

Rep Rest Time Rest Effort Reps Per Cycle Seconds Rest Bewteen Cycle
60 0% 3 180
61 5% 4 190
62 10% 5 200
63 15% 6 210
64 20% 7 220
65 8 230
66 240
67 250
68 260
69 270
70 280
71 290
72 300
73 310
74 320
75 330
76 340
77 350
78 360
79 370
80 380
81 390
82 400
83 410
84 420
85 430
86 440
87 450
88 460
89 470
90 480
91
92
93
94
95
96
97
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108
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180
est Bewteen Cycle Cycles to Complete
1
2
3