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Tempo training
Great pace! You improved your aerobic fitness, speed, and ability to sustain
high intensity effort for longer.
Tempo & Steady state
training
Good pace! You improved your ability to sustain high intensity effort for longer.
This session also developed your aerobic fitness and the endurance of your
muscles.
Steady state & Tempo
training
Good pace! You improved your aerobic fitness and the endurance of your
muscles. This session also developed your ability to sustain high intensity effort
for longer.
Steady state training+
Excellent! This long session improved the endurance of your muscles and your
aerobic fitness. It also increased your resistance to fatigue.
Steady state training
Excellent! You improved the endurance of your muscles and your aerobic fit-
ness.
Steady state & Basic
training, long
Excellent! This long session improved the endurance of your muscles and your
aerobic fitness. It also developed your basic endurance and your body's ability
to burn fat during exercise.
Steady state & Basic
training
Excellent! You improved the endurance of your muscles and your aerobic fit-
ness. This session also developed your basic endurance and your body's ability
to burn fat during exercise.
Basic & Steady state
training, long
Great! This long session improved your basic endurance and your body's ability
to burn fat during exercise. It also developed the endurance of your muscles and
your aerobic fitness.
Basic & Steady state
training
Great! You improved your basic endurance and your body's ability to burn fat dur-
ing exercise. This session also developed the endurance of your muscles and
your aerobic fitness.
Basic training, long
Great! This long, low intensity session improved your basic endurance and your
body's ability to burn fat during exercise.
Basic training
Well done! This low intensity session improved your basic endurance and your
body's ability to burn fat during exercise.
Recovery training
Very nice session for your recovery. Light exercise like this allows your body to
adapt to your training.
JUMP TEST
There are three kinds of jump tests to choose from: squat, countermovement and continuous. The squat and
countermovement tests measure your explosive strength, but in the countermovement jump test your
muscles and tendons also do a pre-stretch that lets you use elastic energy, usually allowing you to jump
higher. The continuous jump test measures your anaerobic power. It is especially useful for those who do
sports that require anaerobic power, in other words maximal effort for short periods.