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Energy Systems & Training-Program Variables
Training-
Program
Variable
Energy System
Anaerobic
Alactic
Anaerobic
Lactic
Aerobic
Base Power
Warm-up Yes Yes Yes Yes
Stages Aerobic
base first
Aerobic
base first
Stage 1 Stage 2
Method Intervals Intervals Continuous Intervals
Activity Sport
related
Sport
related
Alternatives Sport
related
Intensity Max
speed/effort
Near-max
effort/speed
60-70%
VO2 max
85-95%
VO2 max
Work Time <= 10 sec 15 sec to
2 min
20-60 min 10 sec to
3 min
Work/
Rest Ratio
1:5 or 1:6 1:5 or 1:6 - 1:1 or 2:1
Sets/
Set Volume
<=60 sec <= 3 min - 3-5 min
Rest between
Sets
3-10 min 10-15 min - 10-15 min
Total Work
Volume
2-3 min
max
<=12 min 15-60 min 15-60 min
Training
Period
8-12 weeks 8-12 weeks 8-12 weeks 8-12 weeks
Frequency Hard-easy
(48 hrs)
Hard-easy Daily Hard-easy