Metabolic training Flashcards by Josh Cremen

Q

Threshold prescription

Objective

A

-Highest steady state pace of athlete

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Q

Threshold prescription

Frequency

A

-2-4x/week

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Q

Threshold prescription

Intensity

A

80-90% HR max

Hurt but hold

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Q

Threshold prescription

Time

A

15-20 mins, no longer than 60-90 min

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Q

Threshold prescription

Type

A

Continuous e.g. 5-10 km run

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Q

LSD prescription

Objective

A

-Base training, building mileage

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Q

LSD prescription

Frequency

A

3-5 x/week

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Q

LSD prescription

Intensity

A

55-65% HR max

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Q

LSD prescription

Time

A

> 60 mins

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Q

Step 1 MAS

A

Time trial 5-7 mins

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Q

MAS long intervals prescription

Duration

A

2-4 mins

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Q

MAS long intervals prescription

W:R ratio

A

1:1

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Q

MAS long intervals prescription

Intensity

A

92-100% MAS

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Q

MAS long intervals prescription

Reps

A

4-8

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Q

MAS long intervals prescription

Sets

A

1-2

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Q

MAS long intervals prescription

Rest between sets

A

3 min

Q

MAS medium intervals

Duration

A

60-90 sec

Q

MAS medium intervals

W:R ratio

A

1:1

Q

MAS medium intervals

Intensity

A

100-120%

Q

MAS medium intervals

Reps

A

6-8

Q

MAS medium intervals

Sets

A

1-2

Q

MAS medium intervals

Rest between sets

A

3 min

Q

MAS short intervals

Duration

A

15-30s

Q

MAS short intervals

W:R ratio

A

1:1

MAS short intervals | Intensity

120-145% MAS

MAS short intervals | Reps

8-12

MAS short intervals | Sets

1-3

MAS short intervals | Rest between sets

3 min

Long MAS intervals | Advantages (3)

- Can be sport specific - Difficult (good for gen prep) - Good for explosive athletes with low MAS scores

Long MAS intervals | Disadvantage

Might train below 100%. Need to train above for better results

Short MAS intervals | Advantages (3)

- Most effective interval combo for improving MAS - Also uses anaerobic system - Works in well with other training

Short MAS intervals | Disadvantage

-Predictable

Aerobic training periodisation | 4

Develop base Threshold Interval training Sport specific training

Base training zone

1. 65-75% | 2. 80-85%