9
|
SST
|
n/a
|
n/a
|
n/a
|
n/a
|
< 0:08
|
≤ 60 m
|
< 1
|
< 0:08
|
1–3
|
Accelerations, flying sprints (alactic)
|
8
|
SST
|
n/a
|
n/a
|
n/a
|
n/a
|
0:15
|
60–120 m
|
1–3
|
< 0:15
|
1–3
|
Progressive runs or maximal sprints
|
7
|
VHIT
|
> 12
|
n/a
|
115–140
|
19–20
|
1
|
120–600 m
|
3–6
|
0:15–1:30
|
3–15
|
Lact. prod. training, TT, LS competitions, hill rep
|
6
|
VHIT
|
> 12
|
n/a
|
100–114
|
19–20
|
4
|
800–1500 m
|
6–15
|
0:25–1:30
|
0:30–3
|
Lact. tol. training, TT, MD competitions
|
5
|
HIT
|
8.0–12.0
|
> 93
|
90–99
|
18–20
|
15
|
3000–5000 m
|
15–25
|
1–4
|
1–3
|
VO2max int., LD competitions, hill rep
|
4
|
HIT
|
4.0–8.0
|
88–92
|
85–89
|
16–18
|
30
|
10 000 m
|
20–35
|
2–7
|
1–3
|
VO2max int., hill rep
|
3
|
MIT
|
2.5–4.0
|
83–87
|
80–84
|
14–16
|
60
|
Half-marathon
|
20–50
|
3–10
|
1–2
|
AT runs, fartlek, AT int., prog. runsb
|
2
|
LIT
|
1.5–2.5
|
73–82
|
70–79
|
12–14
|
120
|
Marathon
|
20–90
|
n/a
|
n/a
|
Long run
|
1
|
LIT
|
< 1.5
|
60–72
|
55–69
|
9–12
|
n/a
|
n/a
|
20–150a
|
n/a
|
n/a
|
Recovery run, easy long run
|