Sports Conditioning Program


  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

20 minutes

Bouts total 8% of weekly distance

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

Fewer bouts

Sample Programs

Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday
All - Tertiary Recovery - Secondary - Primary

Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday
All Tertiary Recovery - Secondary Recovery - Primary

Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 - Primary - Tertiary Recovery - Secondary
2 - - Primary Recovery - Secondary Recovery

Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 - Primary - Tertiary Recovery - Secondary
2 Recovery - Primary Tertiary - Secondary Recovery

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