physical trainer tampa sports conditioning programs
| Long (L) | Tempo (T) | Cruise (C) | Interval (I) | Sprint (S) | |
|---|---|---|---|---|---|
| Adaptation | Skeletal & cardiac muscle | Endurance by raising lactate threshold | VO2 max | Speed | |
| Intensity | 70% VO2 max | 85% of VO2 max | 90% of VO2 max | 95%-100% of V02 max | Anaerobic |
| Duration of One Workout | 60-120 minutes |
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5% of weekly distance | |
| Duration of Each Bout | 3-10 minutes | 30 seconds to 5 minutes | 30-90 seconds | ||
| Recovery Time Between Bouts | 1 minute | 1 to 1 work:rest ratio | 4 minutes or 1 to 5 work:rest ratio | ||
| Recovery Workout | 20-60 minutes | 80% of V02 max |
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