“…In that way his muscle started to acidify, determining the assumptions of working in critical regimes. In here there is the adaptation and the incentive of increase the aerobic value lines…”
THE INTERVAL TRAINING
Here below, you can see summarized a typical Interval Training.
The amateur athlete who has done it, boasts of a personal time on 10000 meters of 43’20’’ (4’20’’ per km) and 1h37’50’’ in the half marathon (less than 4’40’’ per km).
This is a runner essentially with white muscle fibres. He has a heavy structure and therefore a high run cost. In fact, you can notice from the differential of almost 20 seconds between the 10 and 21km. The percentage of reduction per km is doubled comparing to the ideal walk reduction.
In that training session, he had in program 10×200 meters recovered 200 meters.
The theoretical rotation of the paces was from 3’50’’ to 4’50 per km.
Sometimes it is kept a space of 1’ per km in between the two paces.
The actual speeds should have been of 46’’ for the speed fraction and of 58’’ for the recover one. The athlete has been very plodder and he managed to obtain the maximum profit from the training session.
He ran the speed fraction to a better pace comparing to the anaerobic value line, generating a higher debt of lactic acid.
The fraction in between the medium pace and the slow pace, he just determined a moderate reduction of lactic acid.
In that way his muscle started to acidify, determining the assumptions of working in critical regimes. In here there is the adaptation and the incentive of increase the aerobic value lines.
You can appreciate the cardiac frequency trend. Its linear and continuous growth, on equal paces, means how the training has been cut correctly.
Perhaps, if the runner had continued the training on this balance, still he would have had little margin. It is sufficient to notice he finished the session at 176 heartbeats, and therefore, out of the balance work regimes inherent in the energetic source. Probably, carrying on for other 3-4 minutes, he would have soaked of lactic acid his muscle fibres.
|
|
200 metri veloce |
Frequenza cardiaca |
200 metri lento |
|
1 |
45” |
157 |
55”3 |
|
2 |
46”6 |
161 |
58”2 |
|
3 |
45”3 |
163 |
57”5 |
|
4 |
45”5 |
167 |
58”3 |
|
5 |
46”8 |
168 |
59”1 |
|
6 |
46”1 |
170 |
58”2 |
|
7 |
46”6 |
172 |
58”1 |
|
8 |
47”1 |
173 |
55”1 |
|
9 |
46”2 |
175 |
58”3 |
|
10 |
45”1 |
176 |
58”1 |
