| |
| Method |
System |
Work:Rest
Ratio |
Rounds |
Work Time |
Rest |
%MHR |
Level |
Cycle |
| Starts |
ATP |
1:3 |
10 |
3s |
9s |
100 |
5 |
4 |
| Accelerations |
ATP-CP |
1:3 |
4 |
7s easy
7s hard |
21s |
100 |
5 |
4 |
| Gutbusters |
ATP-CP |
1:3 |
4 |
10s |
30s |
100 |
5 |
4 |
| Chase Kicking |
Lactic Acid |
1:2 |
10-15 |
10s fast, 10s med.
10s fast |
90s |
85 |
4 |
3,4 |
| Pyramid |
ATP-CP
Lactic Acid |
1:3 |
9 |
10,20,30,45,
60,45,30,20,
10 |
30,60,90,90
120,90,90
60s |
85-95 |
4-5 |
3,4 |
INTERVALS |
|
|
|
|
|
|
|
|
| Aerobic- Long |
Aerobic |
1:1 |
4-6 |
2-5 min. |
4-10 min |
80-90 |
3-4 |
3 |
| -Short |
Aerobic |
1:1 |
20-30 |
15s |
15s |
90-95 |
4-5 |
4 |
Anaerobic-
Medium |
Lactic Acid |
1:2 |
8-12 |
60-90s |
2-3 min |
95-100 |
5 |
4 |
| -Short |
Lactic Acid |
1:3 |
15-20 |
30-60s |
90s-3 min |
100 |
5 |
4 |
| Continuous |
|
|
|
|
|
|
|
|
| Slow Pace |
Aerobic |
1:1 |
1-4 |
15-60 min |
3 min |
65-75 |
1-2 |
1,2 |
| Fast Pace |
Aerobic |
1:1 |
1-4 |
15 min |
3 min |
80-90 |
3-4 |
3 |
| |
|
|
|
|
|
|
|
|
| KickPlay |
Aerobic |
1:1 |
2-4 |
5-12 min |
>60% MHR |
65-75 |
1-2 |
1,2 |
| |
|
|
|
|
|
|
|
|
| Reality Round |
Lactic Acid & Aerobic |
3:1 |
3-10 |
3 min |
60s |
99 |
|
3,4 |
|
|
|
