| Long (L) | Tempo (T) | Cruise (C) | Interval (I) | Sprint (S) | |
|---|---|---|---|---|---|
| Adaptation | Skeletal & cardiac muscle | Endurance by raising lactate threshold | VO2 max | Speed | |
| Intensity | 70% VO2 max | 85% of VO2 max | 90% of VO2 max | 95%-100% of V02 max | Anaerobic |
| Duration of One Workout | 60-120 minutes | 5% of weekly distance | |||
| Duration of Each Bout | 3-10 minutes | 30 seconds to 5 minutes | 5-90 seconds | ||
| Recovery Time Between Bouts | 1 minute | 1 to 1 work:rest ratio | ~4 minutes | ||
| Recovery Workout | 20-60 minutes | 80% of V02 max | |||
Sample Programs
| Week | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
|---|---|---|---|---|---|---|---|
| All | - | Tertiary | Recovery | - | Secondary | - | Primary |
| Week | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
|---|---|---|---|---|---|---|---|
| All | Tertiary | Recovery | - | Secondary | Recovery | - | Primary |
| Week | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
|---|---|---|---|---|---|---|---|
| 1 | - | Primary | - | Tertiary | Recovery | - | Secondary |
| 2 | - | - | Primary | Recovery | - | Secondary | Recovery |
| Week | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
|---|---|---|---|---|---|---|---|
| 1 | - | Primary | - | Tertiary | Recovery | - | Secondary |
| 2 | Recovery | - | Primary | Tertiary | - | Secondary | Recovery |
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