Thanks that is great info!!
cheers
Chris
No problem, here’s the rest (advanced prog. for WC EC Juniors):
Intensity:
sets x reps x distance rep-breaks/set-breaks lactate
Low Intensity (50-70%):
3x5x200m 1min/5min 6mmol/L
4x5x200m 2min/5min 6mmol/L
2x5x400m 2min/5min 8mmol/L
75-90%:
short: 2x4-5x150m 5min/10min 10mmol/L
short: 5x300m 5min 14mmol/L
long: 4-5x500m 5min 14mmol/L
combined: 2-3x(150m-150m-500m) 5-8min/10min
90-95%:
short: 3-4x80-3-4x100 (6-8min/15min)
long: 2x3x150m 8min/12min 12-14mmol/L
long: 2-3x300m 20-25min 16-18mmol/L
long: 2x500m 25-30min 14-16mmol/L
combined: 80m-100m-120m-150m (8-10min)
combined: 80m-100m-150m-200m (6min-8min-12min)
combined: 150m-300m-300m 12min/20min 14-18mmol/L
95-100%:
short: 80m-80m-100m (10min/15min)
short: 100m-120m-200m (15min/20min)
long: 3x200m (8-12min) 12-16mmol/L
long: 150m-150m-300m (15min-25min) 14-18mmol/L
long:2x300m (20-25min) 16-20 mmol/L
Source: Tepper 1992
Thanks Great stuff 