Difference between revisions of "The Science of High Intensity Interval Training-table-Stepto1999"

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(Created page with "{| class="wikitable" style="margin-left: auto; margin-right: auto; border: none;" ! Group ! Number of intervals ! Interval duration (min) ! Total work time (min) ! Intensity (...")
 
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{| class="wikitable" style="margin-left: auto; margin-right: auto; border: none;"
 
{| class="wikitable" style="margin-left: auto; margin-right: auto; border: none;"
 
! Group
 
! Group
 +
! Subjects
 
! Number of intervals
 
! Number of intervals
 
! Interval duration (min)
 
! Interval duration (min)
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! Intensity (% peak power)
 
! Intensity (% peak power)
 
! Rest (min)
 
! Rest (min)
 +
! Cumulative Intervals
 +
! Duration * intensity
 
! Total Time
 
! Total Time
 
! Improvement in 40K Time Trial Speed
 
! Improvement in 40K Time Trial Speed
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|-
 
|-
 
| 1
 
| 1
 +
| 4
 
| 12
 
| 12
 
| 0.5
 
| 0.5
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| 175%
 
| 175%
 
| 4.5
 
| 4.5
 +
| 6 min
 +
| 10.5
 
| 60 min
 
| 60 min
 
| 2.0%
 
| 2.0%
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|-
 
|-
 
| 2
 
| 2
 +
| 3
 
| 12
 
| 12
 
| 1
 
| 1
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| 100%
 
| 100%
 
| 4.0
 
| 4.0
 +
| 12 min
 +
| 12
 
| 60 min
 
| 60 min
 
| 0.0%
 
| 0.0%
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|-
 
|-
 
| 3
 
| 3
 +
| 4
 
| 12
 
| 12
 
| 2
 
| 2
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| 90%
 
| 90%
 
| 3.0
 
| 3.0
 +
| 24 min
 +
| 21.6
 
| 60 min
 
| 60 min
 
| 1.5%
 
| 1.5%
 
| 1.5%
 
| 1.5%
 
|-
 
|-
 +
| 4
 
| 4
 
| 4
 
| 8
 
| 8
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| 85%
 
| 85%
 
| 1.5
 
| 1.5
 +
| 32 min
 +
| 27.2
 
| 44 min
 
| 44 min
 
| 2.5%
 
| 2.5%
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|-
 
|-
 
| 5
 
| 5
 +
| 4
 
| 4
 
| 4
 
| 8
 
| 8
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| 80%
 
| 80%
 
| 1.0
 
| 1.0
 +
| 32 min
 +
| 25.6
 
| 36 min
 
| 36 min
 
| 0.0%
 
| 0.0%
 
| 1.0%
 
| 1.0%
 
|}
 
|}

Latest revision as of 16:19, 19 December 2017

Group Subjects Number of intervals Interval duration (min) Total work time (min) Intensity (% peak power) Rest (min) Cumulative Intervals Duration * intensity Total Time Improvement in 40K Time Trial Speed Improvement in Peak Power
1 4 12 0.5 6 175% 4.5 6 min 10.5 60 min 2.0% 0.5%
2 3 12 1 12 100% 4.0 12 min 12 60 min 0.0% 0.5%
3 4 12 2 24 90% 3.0 24 min 21.6 60 min 1.5% 1.5%
4 4 8 4 32 85% 1.5 32 min 27.2 44 min 2.5% 2.0%
5 4 4 8 32 80% 1.0 32 min 25.6 36 min 0.0% 1.0%