Flying 20's

RB34 · July 2, 2012, 11:33pm

microman:

Okay all have been of great help, I understand what I need to do with the flying 20’s now, I understand the difference between the 95%-100% intensity, the use of 10m splits, and the recovery required and why. Just wanted some confirmation from all the great minds here on the forum.

I have some more questions if I may,
SE as Charlie refers to in the Structure of Speed, stands for Special Endurance or Speed Endurance, and
is Special endurance 1 runs 90-98% intensity and
Spec End 2 is 95-100%
Speed Endurance is 90-95% ??

@glaeser i’m not sure if you were asking these questions as though you wanted to assist rb34, or not sure, but I think q1. at practice using a stopwatch measured at training using session performances, and q2. elec timers I believe .25s faster than hand timed. q3. using stopwatch 95% of athletes PB

speed end 70-150m 95-100%
spec end 1 150-300m 90-100%
spec end 2 300-600m 90-100%