The Science of High Intensity Interval Training-table-Stepto1999
From Fellrnr.com, Running tips
| 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% |
