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RUN INTERVAL SESSION
Five minute intervals
• 15 min warm up.
• Stop and stretch.
• 5 min hard at 80-90% training intensity, repeat 2-4 times.
• 15-20 min cool down at 60-70% training intensity.
Start with 2 intervals. As your fitness improves, add another interval.
BIKE INTERVAL SESSION
Five minute intervals
• 15 min warm up: low gear, easy spin, 60% training intensity.
• Stop and stretch.
• 5 min hard at 80-90% training intensity, repeat 3 times.
• 2 min easy at 60-70% training intensity.
RUN/BIKE INTERVALS
Take your stationary cycle trainer to a track and
set-up near start/finish line.
400 m repeats / stationary cycle trainer
• 15 min warm up. Run or bike at 60% training intensity.
• Run 400 m at 90% training intensity.
• Jog slowly in a circle until your heart rate comes down to 75-80%
training intensity.
• Repeat 3 more times.
• Cycle 15-20 min at 70-80% training intensity.
REFERENCES
American College of Sports Medicine. Position Stand. The Recommended Quantity and
Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness in
Healthy Adults. Med Sci Sports Exerc 22: 265-274, 1990.
American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and
Prescription. Williams & Wilkins, 1995.
Jackson, A.S., Blair, S.N., Mahar, M.T., Wier, L.T., Ross, R.M. and Stuteville, J.E. Prediction of
functional aerobic capacity without exercise testing. Med Sci Sports Exerc 22: 863-870, 1990.
U.S. Department of Health and Human Services. Physical Activity and Health: A Report of the
Surgeon General. Atlanta, GA: U.S. Department of Health and Human Services, Centers for
Disease Control and Prevention, National Center for Chronic Disease Prevention and Health
Promotion, 1996, 147.
Ackland, J., Brett R. The Power to Perform. A comprehensive guide to training and racing for
endurance athletes. Revised edition. Reed Books, Auckland, New Zealand, 1998.
Ackland, J. Precision training. Training Programmes for 27 Sports Using Heart Rate Monitors.
Reed Books, Auckland, New Zealand, 1996.
Brick, M. Precision Multisport. Polar Electro Oy, Kempele, Finland, 1998.
Wilmore, J.H., Costill, D.L. Physiology of sport and exercise. Human Kinetics. Champaign,
Illinois, USA, 1994.