| 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 |
