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From Fellrnr.com, Running tips
Created page with "{| class="wikitable" style="margin-left: auto; margin-right: auto; border: none;" ! Group ! Intended number of intervals ! Interval Duration ! Total work time (min) ! Intensit..."
{| class="wikitable" style="margin-left: auto; margin-right: auto; border: none;"
! Group
! Intended number of intervals
! Interval Duration
! Total work time (min)
! Intensity (% [[VO2max|V̇O<sub>2</sub>max]])
! Rest
! Total time
! [[VO2max|V̇O<sub>2</sub>max]] change
! 40K Time Trial Speed improvement
|-
| 1
| 8
| 60% [[vVO2max|T<sub>lim</sub>]]<sub></sub>(~150 sec)
| 20
| 100%
| 120% [[vVO2max|T<sub>lim</sub>]] (~290 sec)
| 58 min
| 5.2%
| 5.2%
|-
| 2
| 8
| 60% [[vVO2max|T<sub>lim</sub>]]<sub></sub>(~150 sec)
| 20
| 100%
| 65% [[Maximum Heart Rate|HR<sub>max</sub>]] (~180 sec)
| Varies
| 8.0%
| 5.6%
|-
| 3
| 12
| 30 seconds
| 6
| 175%
| 4.5 min
| 60 min
| 3.1%
| 4.3%
|-
| Control
| N/A
| N/A
| N/A
| N/A
| N/A
| N/A
| 0.8%
| -1%
|}
! Group
! Intended number of intervals
! Interval Duration
! Total work time (min)
! Intensity (% [[VO2max|V̇O<sub>2</sub>max]])
! Rest
! Total time
! [[VO2max|V̇O<sub>2</sub>max]] change
! 40K Time Trial Speed improvement
|-
| 1
| 8
| 60% [[vVO2max|T<sub>lim</sub>]]<sub></sub>(~150 sec)
| 20
| 100%
| 120% [[vVO2max|T<sub>lim</sub>]] (~290 sec)
| 58 min
| 5.2%
| 5.2%
|-
| 2
| 8
| 60% [[vVO2max|T<sub>lim</sub>]]<sub></sub>(~150 sec)
| 20
| 100%
| 65% [[Maximum Heart Rate|HR<sub>max</sub>]] (~180 sec)
| Varies
| 8.0%
| 5.6%
|-
| 3
| 12
| 30 seconds
| 6
| 175%
| 4.5 min
| 60 min
| 3.1%
| 4.3%
|-
| Control
| N/A
| N/A
| N/A
| N/A
| N/A
| N/A
| 0.8%
| -1%
|}
