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Aerobic Work Capacity Training Builder

The document describes an aerobic power training workout consisting of cycling intervals at 75% effort for 160 seconds, followed by 150 seconds of rest at 10% effort. This interval cycle was completed 7 times with 290 seconds of rest between cycles. The entire workout took 46 minutes and 30 seconds to complete.

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Tj Newsom
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102 views5 pages

Aerobic Work Capacity Training Builder

The document describes an aerobic power training workout consisting of cycling intervals at 75% effort for 160 seconds, followed by 150 seconds of rest at 10% effort. This interval cycle was completed 7 times with 290 seconds of rest between cycles. The entire workout took 46 minutes and 30 seconds to complete.

Uploaded by

Tj Newsom
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Aerobic Power Training Builder

Exersise Type
Cycle 1
Bike

Rep Work Time in Seconds


160 160

Effort During Work


75%

Rest Between Rep Work in Seconds


150 150

Effort During Rest


10%

Reps Completed in Cycle


7 7

Rest Between Cycles in Seconds


290 290

Times To Complete Cycle


2 2

Duration of Workout in minutes 4630

77.16666666667

Notes
Main information used from

Exersise Type Rep Work Time in Seconds


150
Bike 155
Rowing 160
Running 165
Sled pulls 170
Swimming 175
Hex Deadlift 180
185
190
195
200
205
210
215
220
225
230
235
240
245
250
255
260
265
270
275
280
285
290
295
300
305
310
315
320
325
330
335
340
345
350
355
360
Main information used from the Russian dissertation M. Hosny, biochemical basis of interval training

Effort Rep Rest Time Rest Effort Reps Per Cycle Seconds Rest Bewteen
75% 60 0% 6 120
70% 65 5% 7 130
65% 70 10% 8 140
60% 75 15% 9 150
80 10 160
85 11 170
90 12 180
95 190
100 200
105 210
110 220
115 230
120 240
125 250
130 260
135 270
140 280
145 290
150 300
155 310
160 320
165 330
170 340
175 350
180 360
Seconds Rest Bewteen Cycle Cycles to Complete
1
2

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