HIT Guide

Method Type Energy System

Continuous Extensive 1-Continuous 1-Aerobic Capacity

Continuous Variable (Fartlek) 1-Continuous 1-Aerobic Capacity

Continuous Intensive (Tempo) 1-Continuous 1-Aerobic Capacity

Continuous Sweet Spot 1-Continuous 1-Aerobic Capacity

Lactate Threshold 2-Threshold 1-Aerobic Capacity

Extensive Intervals 3-Long HIT 1-Aerobic Capacity

Extensive Intervals 3-Long HIT 1-Aerobic Capacity

Buchheit / Tempo 1 4-Short HIT 1-Aerobic Capacity

Buchheit / Tempo 2 4-Short HIT 1-Aerobic Capacity

4-Short HIT 1-Aerobic Capacity

VO2max 3-Long HIT 2-Aerobic Power

Joel Jamieson Aerobic Explosive Repeat

VO2max 3-Long HIT 2-Aerobic Power

Billat 4-Short HIT 2-Aerobic Power

Baker 1 4-Short HIT 2-Aerobic Power



EUROFIT 4-Short HIT 2-Aerobic Power


Tabata 4-Short HIT 3-Lactic Anaerobic

4-Short HIT 3-Lactic Anaerobic

Lactic Power 5-SIT 3-Lactic Anaerobic

Repeat Sprints 6-RST 3-Lactic Anaerobic

Joel Jamieson Alactic Power 6-RST 4-Alactic Anaerobic

Joel Jamieson Lactic Explosive Repeat

Joel Jamieson Alactic Capacity 6-RST 4-Alactic Anaerobic

Lactic Capacity 5-SIT Lactic Anaerobic

Work Interval Recovery Work:Recovery Ratio

None None

None None

None None

None None

40-120min50-60% MAS [65-75% HRmax]

20-120min50-130% MAS [65-100% HRmax]

30-90min60-70% MAS [75-80% HRmax]

30-90min70-75% MAS [80-85% HRmax]

8min 75-85% MAS

4min 50-70% MAS

2:1 Active

2min 90% MAS

1min 50-70% MAS

2:1 Active

4min 90% MAS

1min Passive

4:1 Passive

10sec140-150% MAS [110% IFT]

20secPassive

1:2Passive

10sec130% MAS [100% IFT]

20sec40-60% MAS

1:2Active

10sec140-150% MAS [110% IFT]

60sec0-50% MAS

1:6 to 1:2Passive/Active

2min 100% MAS

2min 50-70% MAS

1:1 Active

4min 100% MAS

3min Passive

1.5:1 Passive

15-30sec 100% MAS

15-30sec 50-70% MAS

1:1 Active

30sec 100% MAS

15sec Passive

2:1 Passive

30sec 90% MAS

15sec 50-70% MAS

2:1 Active

45sec 90% MAS

15sec Passive

3:1 Passive

30sec120-130% MAS

30secPassive

1:1Passive

15sec140-150% MAS [110% IFT]

45sec50-70% MAS

1:3Active

20sec130-170% MAS [130% IFT]

10secPassive

2:1Passive

15sec130-170% MAS [110% IFT]

30sec0-50% MAS

1:2 to 2:1Passive/Active

30secall out [180% MAS]

4minPassive

1:8Passive/Active

4-6secall out [200% MAS]

20secPassive

1:5Passive

2-10secall out [200% MAS]

2-5minPassive

1:30Passive/Active

2-15secall out [>180% MAS]

20-90secPassive

1:6Passive/Active

60secall out [160% MAS]

2minPassive

1:2Passive/Active

Typical Format

1x W:120min [50-60 %MAS]

1x W:90min [50-130 %MAS]

1x W:75min [60-70 %MAS]

1x W:45min [70-75 %MAS]

3x W:8min [80 %MAS] R:4min [50 %MAS]2x W:10min [80 %MAS] R:5min[50 %MAS]

10x W:2min [90 %MAS] R:1min [50 %MAS]6x W:4min [90 %MAS] R:2min[50 %MAS]

6x W:4min [90 %MAS] R:1min [passive]12x W:2min [90 %MAS] R:30sec[passive]

4x W:5min [10:20 @ 150:0 %MAS] RR:2min [passive]2x W:10min [10:20 @ 150:0 %MAS] RR:3min [passive]


3x W:8min [10:60 @ 150:0 %MAS] RR:3min [passive/active]3x W:8min [12:40 @ 150:0 %MAS] RR:3min [passive/active]3x W:8min [14:30 @ 150:0 %MAS] RR:3min [passive/active]

8x W:2min [100 %MAS] R:2min [70 %MAS]6x W:3min [100 %MAS] R:3min [50 %MAS]

4x W:4min [100 %MAS] R:3min [passive]5x W:3min [105 %MAS] R:2min [passive]








3x W:8min [15:30 @ 140:0 %MAS] RR:3min [passive/active]3x W:8min [20:20 @ 14:0 %MAS] RR:3min [passive/active]3x W:8min [30:15 @ 140:0 %MAS] RR:3min [passive/active]3x W:8min [40:10 @ 140:0 %MAS] RR:3min [passive/active]

4x W:30sec [>180 %MAS] R:4min [passive/active]2x {4x W:30sec [>180 %MAS] R:4min [passive/active]} RR:8min

4x W:3min [6:20 @ >200:0 %MAS] RR:3min [passive/active]3x W:4min [6:10 @ >200:0 %MAS] RR:3min [passive/active]

4x W:60sec [>160 %MAS] R:2min [passive/active]2x {3x W:60sec [>160 %MAS] R:2min [passive/active]} RR:8min

MAS HR

VO2max 100% 95-100%

OBLA/VT2 80-85% 90%

VT1 60-65% 80%

Sweet spot 70-80% 80-85%

Intensive 65-70% 75-80%

Method MAS v30-15 % HR max Physiological ANR 1Alactic Power 200% 150.00% VMAX 100%Alactic Power 195% 146.25% 95%Alactic Capacity 190% 142.50% 90%Alactic Capacity 185% 138.75% 85%Lactic Power 180% 135.00% 80%Lactic Power 175% 131.25% 75%Lactic Power 170% 127.50% 70%Lactic Power 165% 123.75% 65%Lactic Power 160% 120.00% 60%Lactic Capacity 155% 116.25% 55%Lactic Capacity 150% 112.50% 50%Lactic Capacity 145% 108.75% 45%Lactic Capacity 140% 105.00% 40%Lactic Capacity 135% 101.25% 35%Intensive intermittents / LA Cap 130% 97.50% 30%Intensive intermittents 125% 93.75% 25%Intensive intermittents 120% 90.00% 20%Intensive-Extensive intermittents 115% 86.25% 15%Extensive intermittents 110% 82.50% 10%Extensive intermittents 105% 78.75% 5%Intensive Intervals 100% 75.00% 100% VO2max 0%Extensive-Intensive Intervals 95% 71.25%Extensive Intervals 90% 67.50%Threshold 85% 63.75% 90% VT2/LT4Threshold 80% 60.00% VT2/LT4Sweet Spot 75% 56.25% 85%Sweet Spot 70% 52.50%Intensive Endurance 65% 48.75% 80% VT1/LT2Intensive Endurance 60% 45.00% 75% VT1/LT2Extensive Endurance 55% 41.25%Extensive Endurance 50% 37.50%

Everything over 100% v30-15 should be used with % of ANR2 or Anaerobic Reserve which is

calculated by measuring VMAX or MSS

Intensities over 100% MAS could/should use ANR 1

C8

Based on ratio 75%

ANR 2100%92%85%77%69%62%54%46%38%31%23%15%8%0%

Shuttle length (m) 40 % MAS 100% Lap (m) 400 Shuttle (m) 40 COD time (s) 0.7COD time (s) 0.7 Time (s) 30 Time (s) 30 Shuttles # 3

MAS Time Trial BEEP Shuttles Velocity and Pace Linear Shuttleskm/h m/s 1200m 1500m 1600m 5min 6min Distance 1200m 1500m 1600m 5min 6min km/h m/s min:sec/km m/min min:sec/Lap m/0:30 # Shuttles/0:30 Shuttle m/0:30 Shuttles time Shuttle length10.0 2.78 7:12 9:00 9:36 833 m 1000 m 655 m 7:32 9:25 10:03 795 m 954 m 10.0 2.78 6:00 167 m 2:24 83 m 1.99x 79 m 0:44 26 m10.1 2.81 7:07 8:54 9:30 842 m 1010 m 692 m 7:28 9:20 9:57 802 m 963 m 10.1 2.81 5:56 168 m 2:22 84 m 2.01x 80 m 0:44 27 m10.2 2.83 7:03 8:49 9:24 850 m 1020 m 729 m 7:23 9:15 9:52 810 m 972 m 10.2 2.83 5:52 170 m 2:21 85 m 2.02x 81 m 0:43 27 m10.3 2.86 6:59 8:44 9:19 858 m 1030 m 766 m 7:19 9:10 9:46 817 m 981 m 10.3 2.86 5:49 172 m 2:19 86 m 2.04x 82 m 0:43 27 m10.4 2.89 6:55 8:39 9:13 867 m 1040 m 804 m 7:15 9:05 9:41 825 m 990 m 10.4 2.89 5:46 173 m 2:18 87 m 2.06x 82 m 0:42 28 m10.5 2.92 6:51 8:34 9:08 875 m 1050 m 842 m 7:11 9:00 9:35 833 m 999 m 10.5 2.92 5:42 175 m 2:17 88 m 2.08x 83 m 0:42 28 m10.6 2.94 6:47 8:29 9:03 883 m 1060 m 881 m 7:07 8:55 9:30 840 m 1008 m 10.6 2.94 5:39 177 m 2:15 88 m 2.1x 84 m 0:42 28 m10.7 2.97 6:43 8:24 8:58 892 m 1070 m 920 m 7:04 8:50 9:25 848 m 1017 m 10.7 2.97 5:36 178 m 2:14 89 m 2.12x 85 m 0:41 28 m10.8 3.00 6:40 8:20 8:53 900 m 1080 m 959 m 7:00 8:45 9:20 855 m 1026 m 10.8 3.00 5:33 180 m 2:13 90 m 2.14x 86 m 0:41 29 m10.9 3.03 6:36 8:15 8:48 908 m 1090 m 998 m 6:56 8:41 9:15 863 m 1035 m 10.9 3.03 5:30 182 m 2:12 91 m 2.16x 86 m 0:41 29 m11.0 3.06 6:32 8:10 8:43 917 m 1100 m 1038 m 6:53 8:36 9:10 870 m 1044 m 11.0 3.06 5:27 183 m 2:10 92 m 2.18x 87 m 0:40 29 m11.1 3.08 6:29 8:06 8:38 925 m 1110 m 1078 m 6:49 8:32 9:06 878 m 1053 m 11.1 3.08 5:24 185 m 2:09 92 m 2.19x 88 m 0:40 29 m11.2 3.11 6:25 8:02 8:34 933 m 1120 m 1119 m 6:46 8:28 9:01 885 m 1062 m 11.2 3.11 5:21 187 m 2:08 93 m 2.21x 89 m 0:39 30 m11.3 3.14 6:22 7:57 8:29 942 m 1130 m 1159 m 6:42 8:23 8:57 893 m 1071 m 11.3 3.14 5:18 188 m 2:07 94 m 2.23x 89 m 0:39 30 m11.4 3.17 6:18 7:53 8:25 950 m 1140 m 1200 m 6:39 8:19 8:52 900 m 1080 m 11.4 3.17 5:15 190 m 2:06 95 m 2.25x 90 m 0:39 30 m11.5 3.19 6:15 7:49 8:20 958 m 1150 m 1242 m 6:35 8:15 8:48 908 m 1089 m 11.5 3.19 5:13 192 m 2:05 96 m 2.27x 91 m 0:38 30 m11.6 3.22 6:12 7:45 8:16 967 m 1160 m 1284 m 6:32 8:11 8:43 915 m 1098 m 11.6 3.22 5:10 193 m 2:04 97 m 2.29x 92 m 0:38 31 m11.7 3.25 6:09 7:41 8:12 975 m 1170 m 1326 m 6:29 8:07 8:39 923 m 1107 m 11.7 3.25 5:07 195 m 2:03 97 m 2.31x 92 m 0:38 31 m11.8 3.28 6:06 7:37 8:08 983 m 1180 m 1368 m 6:26 8:03 8:35 930 m 1116 m 11.8 3.28 5:05 197 m 2:02 98 m 2.32x 93 m 0:38 31 m11.9 3.31 6:03 7:33 8:04 992 m 1190 m 1411 m 6:23 7:59 8:31 937 m 1125 m 11.9 3.31 5:02 198 m 2:01 99 m 2.34x 94 m 0:37 32 m12.0 3.33 6:00 7:30 8:00 1000 m 1200 m 1454 m 6:20 7:55 8:27 945 m 1134 m 12.0 3.33 5:00 200 m 2:00 100 m 2.36x 94 m 0:37 32 m12.1 3.36 5:57 7:26 7:56 1008 m 1210 m 1497 m 6:17 7:52 8:23 952 m 1143 m 12.1 3.36 4:57 202 m 1:59 101 m 2.38x 95 m 0:37 32 m12.2 3.39 5:54 7:22 7:52 1017 m 1220 m 1541 m 6:14 7:48 8:19 960 m 1152 m 12.2 3.39 4:55 203 m 1:58 102 m 2.4x 96 m 0:36 32 m12.3 3.42 5:51 7:19 7:48 1025 m 1230 m 1585 m 6:11 7:44 8:15 967 m 1161 m 12.3 3.42 4:52 205 m 1:57 103 m 2.42x 97 m 0:36 33 m12.4 3.44 5:48 7:15 7:44 1033 m 1240 m 1629 m 6:08 7:41 8:11 975 m 1170 m 12.4 3.44 4:50 207 m 1:56 103 m 2.44x 97 m 0:36 33 m12.5 3.47 5:45 7:12 7:40 1042 m 1250 m 1674 m 6:05 7:37 8:08 982 m 1178 m 12.5 3.47 4:48 208 m 1:55 104 m 2.45x 98 m 0:35 33 m12.6 3.50 5:42 7:08 7:37 1050 m 1260 m 1719 m 6:03 7:34 8:04 989 m 1187 m 12.6 3.50 4:45 210 m 1:54 105 m 2.47x 99 m 0:35 33 m12.7 3.53 5:40 7:05 7:33 1058 m 1270 m 1764 m 6:00 7:31 8:00 997 m 1196 m 12.7 3.53 4:43 212 m 1:53 106 m 2.49x 100 m 0:35 34 m12.8 3.56 5:37 7:01 7:29 1067 m 1280 m 1810 m 5:57 7:27 7:57 1004 m 1205 m 12.8 3.56 4:41 213 m 1:52 107 m 2.51x 100 m 0:35 34 m12.9 3.58 5:34 6:58 7:26 1075 m 1290 m 1856 m 5:55 7:24 7:53 1012 m 1214 m 12.9 3.58 4:39 215 m 1:51 108 m 2.53x 101 m 0:34 34 m13.0 3.61 5:32 6:55 7:23 1083 m 1300 m 1902 m 5:52 7:21 7:50 1019 m 1223 m 13.0 3.61 4:36 217 m 1:50 108 m 2.55x 102 m 0:34 34 m13.1 3.64 5:29 6:52 7:19 1092 m 1310 m 1949 m 5:50 7:18 7:46 1026 m 1232 m 13.1 3.64 4:34 218 m 1:49 109 m 2.57x 103 m 0:34 35 m13.2 3.67 5:27 6:49 7:16 1100 m 1320 m 1996 m 5:47 7:14 7:43 1034 m 1240 m 13.2 3.67 4:32 220 m 1:49 110 m 2.58x 103 m 0:34 35 m13.3 3.69 5:24 6:46 7:13 1108 m 1330 m 2043 m 5:45 7:11 7:40 1041 m 1249 m 13.3 3.69 4:30 222 m 1:48 111 m 2.6x 104 m 0:33 35 m13.4 3.72 5:22 6:42 7:09 1117 m 1340 m 2091 m 5:42 7:08 7:37 1048 m 1258 m 13.4 3.72 4:28 223 m 1:47 112 m 2.62x 105 m 0:33 35 m13.5 3.75 5:20 6:40 7:06 1125 m 1350 m 2139 m 5:40 7:05 7:33 1056 m 1267 m 13.5 3.75 4:26 225 m 1:46 113 m 2.64x 106 m 0:33 36 m13.6 3.78 5:17 6:37 7:03 1133 m 1360 m 2187 m 5:37 7:02 7:30 1063 m 1276 m 13.6 3.78 4:24 227 m 1:45 113 m 2.66x 106 m 0:33 36 m13.7 3.81 5:15 6:34 7:00 1142 m 1370 m 2236 m 5:35 7:00 7:27 1070 m 1284 m 13.7 3.81 4:22 228 m 1:45 114 m 2.68x 107 m 0:32 36 m13.8 3.83 5:13 6:31 6:57 1150 m 1380 m 2285 m 5:33 6:57 7:24 1078 m 1293 m 13.8 3.83 4:20 230 m 1:44 115 m 2.69x 108 m 0:32 37 m13.9 3.86 5:10 6:28 6:54 1158 m 1390 m 2334 m 5:31 6:54 7:21 1085 m 1302 m 13.9 3.86 4:18 232 m 1:43 116 m 2.71x 109 m 0:32 37 m14.0 3.89 5:08 6:25 6:51 1167 m 1400 m 2383 m 5:28 6:51 7:18 1092 m 1311 m 14.0 3.89 4:17 233 m 1:42 117 m 2.73x 109 m 0:32 37 m14.1 3.92 5:06 6:22 6:48 1175 m 1410 m 2433 m 5:26 6:48 7:15 1100 m 1320 m 14.1 3.92 4:15 235 m 1:42 118 m 2.75x 110 m 0:32 37 m14.2 3.94 5:04 6:20 6:45 1183 m 1420 m 2484 m 5:24 6:46 7:12 1107 m 1328 m 14.2 3.94 4:13 237 m 1:41 118 m 2.77x 111 m 0:31 38 m14.3 3.97 5:02 6:17 6:42 1192 m 1430 m 2534 m 5:22 6:43 7:10 1114 m 1337 m 14.3 3.97 4:11 238 m 1:40 119 m 2.79x 111 m 0:31 38 m14.4 4.00 5:00 6:15 6:40 1200 m 1440 m 2585 m 5:20 6:40 7:07 1121 m 1346 m 14.4 4.00 4:10 240 m 1:40 120 m 2.8x 112 m 0:31 38 m14.5 4.03 4:57 6:12 6:37 1208 m 1450 m 2636 m 5:18 6:38 7:04 1129 m 1355 m 14.5 4.03 4:08 242 m 1:39 121 m 2.82x 113 m 0:31 38 m14.6 4.06 4:55 6:09 6:34 1217 m 1460 m 2688 m 5:16 6:35 7:01 1136 m 1363 m 14.6 4.06 4:06 243 m 1:38 122 m 2.84x 114 m 0:30 39 m14.7 4.08 4:53 6:07 6:31 1225 m 1470 m 2740 m 5:14 6:33 6:59 1143 m 1372 m 14.7 4.08 4:04 245 m 1:37 122 m 2.86x 114 m 0:30 39 m14.8 4.11 4:51 6:04 6:29 1233 m 1480 m 2792 m 5:12 6:30 6:56 1151 m 1381 m 14.8 4.11 4:03 247 m 1:37 123 m 2.88x 115 m 0:30 39 m14.9 4.14 4:49 6:02 6:26 1242 m 1490 m 2844 m 5:10 6:28 6:53 1158 m 1389 m 14.9 4.14 4:01 248 m 1:36 124 m 2.89x 116 m 0:30 39 m15.0 4.17 4:48 6:00 6:24 1250 m 1500 m 2897 m 5:08 6:25 6:51 1165 m 1398 m 15.0 4.17 4:60 250 m 1:36 125 m 2.91x 117 m 0:30 40 m15.1 4.19 4:46 5:57 6:21 1258 m 1510 m 2950 m 5:06 6:23 6:48 1172 m 1407 m 15.1 4.19 3:58 252 m 1:35 126 m 2.93x 117 m 0:30 40 m15.2 4.22 4:44 5:55 6:18 1267 m 1520 m 3004 m 5:04 6:21 6:46 1180 m 1415 m 15.2 4.22 3:56 253 m 1:34 127 m 2.95x 118 m 0:29 40 m15.3 4.25 4:42 5:52 6:16 1275 m 1530 m 3058 m 5:02 6:18 6:43 1187 m 1424 m 15.3 4.25 3:55 255 m 1:34 128 m 2.97x 119 m 0:29 41 m15.4 4.28 4:40 5:50 6:14 1283 m 1540 m 3112 m 5:00 6:16 6:41 1194 m 1433 m 15.4 4.28 3:53 257 m 1:33 128 m 2.98x 119 m 0:29 41 m15.5 4.31 4:38 5:48 6:11 1292 m 1550 m 3166 m 4:59 6:14 6:38 1201 m 1441 m 15.5 4.31 3:52 258 m 1:32 129 m 3x 120 m 0:29 41 m15.6 4.33 4:36 5:46 6:09 1300 m 1560 m 3221 m 4:57 6:12 6:36 1208 m 1450 m 15.6 4.33 3:50 260 m 1:32 130 m 3.02x 121 m 0:29 41 m15.7 4.36 4:35 5:43 6:06 1308 m 1570 m 3276 m 4:55 6:09 6:34 1216 m 1459 m 15.7 4.36 3:49 262 m 1:31 131 m 3.04x 122 m 0:28 42 m15.8 4.39 4:33 5:41 6:04 1317 m 1580 m 3332 m 4:53 6:07 6:31 1223 m 1467 m 15.8 4.39 3:47 263 m 1:31 132 m 3.06x 122 m 0:28 42 m15.9 4.42 4:31 5:39 6:02 1325 m 1590 m 3388 m 4:51 6:05 6:29 1230 m 1476 m 15.9 4.42 3:46 265 m 1:30 133 m 3.07x 123 m 0:28 42 m16.0 4.44 4:30 5:37 6:00 1333 m 1600 m 3444 m 4:50 6:03 6:27 1237 m 1485 m 16.0 4.44 3:45 267 m 1:30 133 m 3.09x 124 m 0:28 42 m16.1 4.47 4:28 5:35 5:57 1342 m 1610 m 3500 m 4:48 6:01 6:25 1244 m 1493 m 16.1 4.47 3:43 268 m 1:29 134 m 3.11x 124 m 0:28 43 m16.2 4.50 4:26 5:33 5:55 1350 m 1620 m 3557 m 4:46 5:59 6:22 1251 m 1502 m 16.2 4.50 3:42 270 m 1:28 135 m 3.13x 125 m 0:28 43 m16.3 4.53 4:25 5:31 5:53 1358 m 1630 m 3614 m 4:45 5:57 6:20 1259 m 1510 m 16.3 4.53 3:40 272 m 1:28 136 m 3.15x 126 m 0:27 43 m16.4 4.56 4:23 5:29 5:51 1367 m 1640 m 3671 m 4:43 5:55 6:18 1266 m 1519 m 16.4 4.56 3:39 273 m 1:27 137 m 3.16x 127 m 0:27 43 m16.5 4.58 4:21 5:27 5:49 1375 m 1650 m 3729 m 4:42 5:53 6:16 1273 m 1527 m 16.5 4.58 3:38 275 m 1:27 138 m 3.18x 127 m 0:27 44 m16.6 4.61 4:20 5:25 5:46 1383 m 1660 m 3787 m 4:40 5:51 6:14 1280 m 1536 m 16.6 4.61 3:36 277 m 1:26 138 m 3.2x 128 m 0:27 44 m16.7 4.64 4:18 5:23 5:44 1392 m 1670 m 3846 m 4:38 5:49 6:12 1287 m 1545 m 16.7 4.64 3:35 278 m 1:26 139 m 3.22x 129 m 0:27 44 m16.8 4.67 4:17 5:21 5:42 1400 m 1680 m 3904 m 4:37 5:47 6:10 1294 m 1553 m 16.8 4.67 3:34 280 m 1:25 140 m 3.24x 129 m 0:27 44 m16.9 4.69 4:15 5:19 5:40 1408 m 1690 m 3963 m 4:35 5:45 6:08 1301 m 1562 m 16.9 4.69 3:33 282 m 1:25 141 m 3.25x 130 m 0:26 45 m17.0 4.72 4:14 5:17 5:38 1417 m 1700 m 4023 m 4:34 5:43 6:06 1309 m 1570 m 17.0 4.72 3:31 283 m 1:24 142 m 3.27x 131 m 0:26 45 m17.1 4.75 4:12 5:15 5:36 1425 m 1710 m 4083 m 4:32 5:41 6:04 1316 m 1579 m 17.1 4.75 3:30 285 m 1:24 143 m 3.29x 132 m 0:26 45 m17.2 4.78 4:11 5:13 5:34 1433 m 1720 m 4143 m 4:31 5:39 6:02 1323 m 1587 m 17.2 4.78 3:29 287 m 1:23 143 m 3.31x 132 m 0:26 46 m17.3 4.81 4:09 5:12 5:32 1442 m 1730 m 4203 m 4:30 5:38 6:00 1330 m 1596 m 17.3 4.81 3:28 288 m 1:23 144 m 3.32x 133 m 0:26 46 m17.4 4.83 4:08 5:10 5:31 1450 m 1740 m 4264 m 4:28 5:36 5:58 1337 m 1604 m 17.4 4.83 3:26 290 m 1:22 145 m 3.34x 134 m 0:26 46 m17.5 4.86 4:06 5:08 5:29 1458 m 1750 m 4325 m 4:27 5:34 5:56 1344 m 1613 m 17.5 4.86 3:25 292 m 1:22 146 m 3.36x 134 m 0:26 46 m17.6 4.89 4:05 5:06 5:27 1467 m 1760 m 4386 m 4:25 5:32 5:54 1351 m 1621 m 17.6 4.89 3:24 293 m 1:21 147 m 3.38x 135 m 0:25 47 m17.7 4.92 4:04 5:05 5:25 1475 m 1770 m 4448 m 4:24 5:30 5:52 1358 m 1630 m 17.7 4.92 3:23 295 m 1:21 147 m 3.4x 136 m 0:25 47 m17.8 4.94 4:02 5:03 5:23 1483 m 1780 m 4510 m 4:22 5:29 5:50 1365 m 1638 m 17.8 4.94 3:22 297 m 1:20 148 m 3.41x 137 m 0:25 47 m17.9 4.97 4:01 5:01 5:21 1492 m 1790 m 4572 m 4:21 5:27 5:49 1372 m 1647 m 17.9 4.97 3:21 298 m 1:20 149 m 3.43x 137 m 0:25 47 m18.0 5.00 4:00 5:00 5:20 1500 m 1800 m 4635 m 4:20 5:25 5:47 1379 m 1655 m 18.0 5.00 3:20 300 m 1:20 150 m 3.45x 138 m 0:25 48 m18.1 5.03 3:58 4:58 5:18 1508 m 1810 m 4698 m 4:18 5:24 5:45 1386 m 1664 m 18.1 5.03 3:18 302 m 1:19 151 m 3.47x 139 m 0:25 48 m18.2 5.06 3:57 4:56 5:16 1517 m 1820 m 4761 m 4:17 5:22 5:43 1393 m 1672 m 18.2 5.06 3:17 303 m 1:19 152 m 3.48x 139 m 0:25 48 m18.3 5.08 3:56 4:55 5:14 1525 m 1830 m 4825 m 4:16 5:20 5:42 1400 m 1681 m 18.3 5.08 3:16 305 m 1:18 153 m 3.5x 140 m 0:25 48 m18.4 5.11 3:54 4:53 5:13 1533 m 1840 m 4889 m 4:15 5:19 5:40 1407 m 1689 m 18.4 5.11 3:15 307 m 1:18 153 m 3.52x 141 m 0:24 49 m18.5 5.14 3:53 4:51 5:11 1542 m 1850 m 4953 m 4:13 5:17 5:38 1414 m 1697 m 18.5 5.14 3:14 308 m 1:17 154 m 3.54x 141 m 0:24 49 m18.6 5.17 3:52 4:50 5:09 1550 m 1860 m 5017 m 4:12 5:16 5:36 1421 m 1706 m 18.6 5.17 3:13 310 m 1:17 155 m 3.55x 142 m 0:24 49 m18.7 5.19 3:51 4:48 5:08 1558 m 1870 m 5082 m 4:11 5:14 5:35 1428 m 1714 m 18.7 5.19 3:12 312 m 1:17 156 m 3.57x 143 m 0:24 50 m18.8 5.22 3:49 4:47 5:06 1567 m 1880 m 5148 m 4:10 5:13 5:33 1435 m 1723 m 18.8 5.22 3:11 313 m 1:16 157 m 3.59x 144 m 0:24 50 m18.9 5.25 3:48 4:45 5:04 1575 m 1890 m 5213 m 4:08 5:11 5:32 1442 m 1731 m 18.9 5.25 3:10 315 m 1:16 157 m 3.61x 144 m 0:24 50 m19.0 5.28 3:47 4:44 5:03 1583 m 1900 m 5279 m 4:07 5:10 5:30 1449 m 1739 m 19.0 5.28 3:09 317 m 1:15 158 m 3.62x 145 m 0:24 50 m19.1 5.31 3:46 4:42 5:01 1592 m 1910 m 5345 m 4:06 5:08 5:28 1456 m 1748 m 19.1 5.31 3:08 318 m 1:15 159 m 3.64x 146 m 0:24 51 m19.2 5.33 3:45 4:41 5:59 1600 m 1920 m 5412 m 4:05 5:07 5:27 1463 m 1756 m 19.2 5.33 3:07 320 m 1:15 160 m 3.66x 146 m 0:23 51 m19.3 5.36 3:43 4:39 4:58 1608 m 1930 m 5479 m 4:04 5:05 5:25 1470 m 1764 m 19.3 5.36 3:06 322 m 1:14 161 m 3.68x 147 m 0:23 51 m19.4 5.39 3:42 4:38 4:56 1617 m 1940 m 5546 m 4:02 5:04 5:24 1477 m 1773 m 19.4 5.39 3:05 323 m 1:14 162 m 3.69x 148 m 0:23 51 m19.5 5.42 3:41 4:36 4:55 1625 m 1950 m 5614 m 4:01 5:02 5:22 1484 m 1781 m 19.5 5.42 3:04 325 m 1:13 163 m 3.71x 148 m 0:23 52 m19.6 5.44 3:40 4:35 4:53 1633 m 1960 m 5682 m 4:00 5:01 5:21 1491 m 1790 m 19.6 5.44 3:03 327 m 1:13 163 m 3.73x 149 m 0:23 52 m19.7 5.47 3:39 4:34 4:52 1642 m 1970 m 5750 m 3:59 5:00 5:19 1498 m 1798 m 19.7 5.47 3:02 328 m 1:13 164 m 3.75x 150 m 0:23 52 m19.8 5.50 3:38 4:32 4:50 1650 m 1980 m 5818 m 3:58 4:58 5:18 1505 m 1806 m 19.8 5.50 3:01 330 m 1:12 165 m 3.76x 151 m 0:23 52 m19.9 5.53 3:37 4:31 4:49 1658 m 1990 m 5887 m 3:57 4:57 5:16 1512 m 1814 m 19.9 5.53 3:00 332 m 1:12 166 m 3.78x 151 m 0:23 53 m20.0 5.56 3:36 4:30 4:48 1667 m 2000 m 5956 m 3:56 4:55 5:15 1519 m 1823 m 20.0 5.56 3:00 333 m 1:12 167 m 3.8x 152 m 0:23 53 m20.1 5.58 3:34 4:28 4:46 1675 m 2010 m 6026 m 3:55 4:54 5:13 1526 m 1831 m 20.1 5.58 2:59 335 m 1:11 168 m 3.81x 153 m 0:22 53 m20.2 5.61 3:33 4:27 4:45 1683 m 2020 m 6096 m 3:54 4:53 5:12 1533 m 1839 m 20.2 5.61 2:58 337 m 1:11 168 m 3.83x 153 m 0:22 53 m20.3 5.64 3:32 4:26 4:43 1692 m 2030 m 6166 m 3:53 4:51 5:11 1540 m 1848 m 20.3 5.64 2:57 338 m 1:10 169 m 3.85x 154 m 0:22 54 m20.4 5.67 3:31 4:24 4:42 1700 m 2040 m 6236 m 3:52 4:50 5:09 1547 m 1856 m 20.4 5.67 2:56 340 m 1:10 170 m 3.87x 155 m 0:22 54 m20.5 5.69 3:30 4:23 4:40 1708 m 2050 m 6307 m 3:51 4:49 5:08 1554 m 1864 m 20.5 5.69 2:55 342 m 1:10 171 m 3.88x 155 m 0:22 54 m20.6 5.72 3:29 4:22 4:39 1717 m 2060 m 6378 m 3:50 4:48 5:06 1560 m 1872 m 20.6 5.72 2:54 343 m 1:09 172 m 3.9x 156 m 0:22 55 m20.7 5.75 3:28 4:20 4:38 1725 m 2070 m 6450 m 3:48 4:46 5:05 1567 m 1881 m 20.7 5.75 2:53 345 m 1:09 173 m 3.92x 157 m 0:22 55 m20.8 5.78 3:27 4:19 4:36 1733 m 2080 m 6522 m 3:47 4:45 5:04 1574 m 1889 m 20.8 5.78 2:53 347 m 1:09 173 m 3.94x 157 m 0:22 55 m20.9 5.81 3:26 4:18 4:35 1742 m 2090 m 6594 m 3:46 4:44 5:02 1581 m 1897 m 20.9 5.81 2:52 348 m 1:08 174 m 3.95x 158 m 0:22 55 m21.0 5.83 3:25 4:17 4:34 1750 m 2100 m 6666 m 3:46 4:43 5:01 1588 m 1905 m 21.0 5.83 2:51 350 m 1:08 175 m 3.97x 159 m 0:21 56 m21.1 5.86 3:24 4:15 4:32 1758 m 2110 m 6739 m 3:45 4:41 5:00 1595 m 1914 m 21.1 5.86 2:50 352 m 1:08 176 m 3.99x 159 m 0:21 56 m21.2 5.89 3:23 4:14 4:31 1767 m 2120 m 6812 m 3:44 4:40 4:58 1602 m 1922 m 21.2 5.89 2:49 353 m 1:07 177 m 4x 160 m 0:21 56 m21.3 5.92 3:22 4:13 4:30 1775 m 2130 m 6885 m 3:43 4:39 4:57 1608 m 1930 m 21.3 5.92 2:49 355 m 1:07 178 m 4.02x 161 m 0:21 56 m21.4 5.94 3:21 4:12 4:29 1783 m 2140 m 6959 m 3:42 4:38 4:56 1615 m 1938 m 21.4 5.94 2:48 357 m 1:07 178 m 4.04x 162 m 0:21 57 m21.5 5.97 3:20 4:11 4:27 1792 m 2150 m 7033 m 3:41 4:37 4:55 1622 m 1947 m 21.5 5.97 2:47 358 m 1:06 179 m 4.06x 162 m 0:21 57 m21.6 6.00 3:20 4:10 4:26 1800 m 2160 m 7108 m 3:40 4:35 4:53 1629 m 1955 m 21.6 6.00 2:46 360 m 1:06 180 m 4.07x 163 m 0:21 57 m21.7 6.03 3:19 4:08 4:25 1808 m 2170 m 7182 m 3:39 4:34 4:52 1636 m 1963 m 21.7 6.03 2:45 362 m 1:06 181 m 4.09x 164 m 0:21 57 m21.8 6.06 3:18 4:07 4:24 1817 m 2180 m 7258 m 3:38 4:33 4:51 1643 m 1971 m 21.8 6.06 2:45 363 m 1:06 182 m 4.11x 164 m 0:21 58 m21.9 6.08 3:17 4:06 4:23 1825 m 2190 m 7333 m 3:37 4:32 4:50 1649 m 1979 m 21.9 6.08 2:44 365 m 1:05 183 m 4.12x 165 m 0:21 58 m22.0 6.11 3:16 4:05 4:21 1833 m 2200 m 7409 m 3:36 4:31 4:49 1656 m 1987 m 22.0 6.11 2:43 367 m 1:05 183 m 4.14x 166 m 0:21 58 m22.1 6.14 3:15 4:04 4:20 1842 m 2210 m 7485 m 3:35 4:30 4:47 1663 m 1996 m 22.1 6.14 2:42 368 m 1:05 184 m 4.16x 166 m 0:20 59 m22.2 6.17 3:14 4:03 4:19 1850 m 2220 m 7561 m 3:34 4:29 4:46 1670 m 2004 m 22.2 6.17 2:42 370 m 1:04 185 m 4.17x 167 m 0:20 59 m22.3 6.19 3:13 4:02 4:18 1858 m 2230 m 7638 m 3:34 4:28 4:45 1677 m 2012 m 22.3 6.19 2:41 372 m 1:04 186 m 4.19x 168 m 0:20 59 m22.4 6.22 3:12 4:01 4:17 1867 m 2240 m 7715 m 3:33 4:26 4:44 1683 m 2020 m 22.4 6.22 2:40 373 m 1:04 187 m 4.21x 168 m 0:20 59 m22.5 6.25 3:12 4:00 4:16 1875 m 2250 m 7792 m 3:32 4:25 4:43 1690 m 2028 m 22.5 6.25 2:40 375 m 1:04 188 m 4.23x 169 m 0:20 60 m22.6 6.28 3:11 3:58 4:14 1883 m 2260 m 7870 m 3:31 4:24 4:42 1697 m 2036 m 22.6 6.28 2:39 377 m 1:03 188 m 4.24x 170 m 0:20 60 m22.7 6.31 3:10 3:57 4:13 1892 m 2270 m 7948 m 3:30 4:23 4:41 1704 m 2044 m 22.7 6.31 2:38 378 m 1:03 189 m 4.26x 170 m 0:20 60 m22.8 6.33 3:09 3:56 4:12 1900 m 2280 m 8026 m 3:29 4:22 4:39 1710 m 2053 m 22.8 6.33 2:37 380 m 1:03 190 m 4.28x 171 m 0:20 60 m22.9 6.36 3:08 3:55 4:11 1908 m 2290 m 8105 m 3:28 4:21 4:38 1717 m 2061 m 22.9 6.36 2:37 382 m 1:02 191 m 4.29x 172 m 0:20 61 m23.0 6.39 3:07 3:54 4:10 1917 m 2300 m 8184 m 3:28 4:20 4:37 1724 m 2069 m 23.0 6.39 2:36 383 m 1:02 192 m 4.31x 172 m 0:20 61 m23.1 6.42 3:07 3:53 4:09 1925 m 2310 m 8263 m 3:27 4:19 4:36 1731 m 2077 m 23.1 6.42 2:35 385 m 1:02 193 m 4.33x 173 m 0:20 61 m23.2 6.44 3:06 3:52 4:08 1933 m 2320 m 8343 m 3:26 4:18 4:35 1737 m 2085 m 23.2 6.44 2:35 387 m 1:02 193 m 4.34x 174 m 0:20 61 m23.3 6.47 3:05 3:51 4:07 1942 m 2330 m 8423 m 3:25 4:17 4:34 1744 m 2093 m 23.3 6.47 2:34 388 m 1:01 194 m 4.36x 174 m 0:19 62 m23.4 6.50 3:04 3:50 4:06 1950 m 2340 m 8503 m 3:24 4:16 4:33 1751 m 2101 m 23.4 6.50 2:33 390 m 1:01 195 m 4.38x 175 m 0:19 62 m23.5 6.53 3:03 3:49 4:05 1958 m 2350 m 8584 m 3:24 4:15 4:32 1758 m 2109 m 23.5 6.53 2:33 392 m 1:01 196 m 4.39x 176 m 0:19 62 m23.6 6.56 3:03 3:48 4:04 1967 m 2360 m 8665 m 3:23 4:14 4:31 1764 m 2117 m 23.6 6.56 2:32 393 m 1:01 197 m 4.41x 176 m 0:19 62 m23.7 6.58 3:02 3:47 4:03 1975 m 2370 m 8746 m 3:22 4:13 4:30 1771 m 2125 m 23.7 6.58 2:31 395 m 1:00 198 m 4.43x 177 m 0:19 63 m23.8 6.61 3:01 3:46 4:02 1983 m 2380 m 8828 m 3:21 4:12 4:29 1778 m 2133 m 23.8 6.61 2:31 397 m 1:00 198 m 4.44x 178 m 0:19 63 m23.9 6.64 3:00 3:45 4:01 1992 m 2390 m 8909 m 3:21 4:11 4:28 1784 m 2141 m 23.9 6.64 2:30 398 m 1:00 199 m 4.46x 178 m 0:19 63 m24.0 6.67 3:00 3:45 4:00 2000 m 2400 m 8992 m 3:20 4:10 4:27 1791 m 2149 m 24.0 6.67 2:30 400 m 1:00 200 m 4.48x 179 m 0:19 64 m24.1 6.69 2:59 3:44 3:59 2008 m 2410 m 9074 m 3:19 4:09 4:26 1798 m 2157 m 24.1 6.69 2:29 402 m 0:59 201 m 4.49x 180 m 0:19 64 m24.2 6.72 2:58 3:43 3:58 2017 m 2420 m 9157 m 3:18 4:09 4:25 1804 m 2165 m 24.2 6.72 2:28 403 m 0:59 202 m 4.51x 180 m 0:19 64 m24.3 6.75 2:57 3:42 3:57 2025 m 2430 m 9240 m 3:18 4:08 4:24 1811 m 2173 m 24.3 6.75 2:28 405 m 0:59 203 m 4.53x 181 m 0:19 64 m24.4 6.78 2:57 3:41 3:56 2033 m 2440 m 9324 m 3:17 4:07 4:23 1818 m 2181 m 24.4 6.78 2:27 407 m 0:59 203 m 4.54x 182 m 0:19 65 m24.5 6.81 2:56 3:40 3:55 2042 m 2450 m 9408 m 3:16 4:06 4:22 1824 m 2189 m 24.5 6.81 2:26 408 m 0:58 204 m 4.56x 182 m 0:19 65 m24.6 6.83 2:55 3:39 3:54 2050 m 2460 m 9492 m 3:15 4:05 4:21 1831 m 2197 m 24.6 6.83 2:26 410 m 0:58 205 m 4.58x 183 m 0:18 65 m24.7 6.86 2:54 3:38 3:53 2058 m 2470 m 9577 m 3:15 4:04 4:20 1838 m 2205 m 24.7 6.86 2:25 412 m 0:58 206 m 4.59x 184 m 0:18 65 m24.8 6.89 2:54 3:37 3:52 2067 m 2480 m 9662 m 3:14 4:03 4:19 1844 m 2213 m 24.8 6.89 2:25 413 m 0:58 207 m 4.61x 184 m 0:18 66 m24.9 6.92 2:53 3:36 3:51 2075 m 2490 m 9747 m 3:13 4:02 4:18 1851 m 2221 m 24.9 6.92 2:24 415 m 0:57 207 m 4.63x 185 m 0:18 66 m25.0 6.94 2:52 3:36 3:50 2083 m 2500 m 9832 m 3:13 4:01 4:17 1858 m 2229 m 25.0 6.94 2:24 417 m 0:57 208 m 4.64x 186 m 0:18 66 m

I1

Length of the testing shuttle in meters

O1

Select Hight Intensity Training MAS percentage

S1

Distance to be run during the running interval. Used to calculate running time

U1

Length of the set shuttle. Used to calculate number of shuttles covered in the set time

W1

Time it takes to change direction. Modify based on the athletes size and running surface

X1

Make sure COD time is same between testing and training condition, unless you want to correct for change in surface

I2

Time it takes to change direction, usualy 0,7 to 1 sec

S2

Duration of the running interval. Used to calculate distance covered

U2

Set time. Used to calculate distance covered and number of shuttles

W2

Set number of shuttles. 1 represent straight line. 2 represent forth and back. Used to calculate shuttle distance to be run in a set time

A3

Maximum Aerobic Speed, or vVO2max

C3

Time trial done in straight line or around the field

H3

UM-TT Beep test Experimental relationship. Not sure if they corrected for COD time. Use as a rule of thumb

I3

Time trial in shuttle arrangemet. Provides more similarity to sport due CODs

O3

Velocity and pace of the interval done at %MAS

S3

Hight Intensity Training drills done in a straight line

U3

High Intensity Training drills done in a shuttle arrangements

C4

Time to cover 1200m

D4

Time to cover 1500m

E4

Time to cover 1600m

F4

Distance covered in 5min

G4

Distance covered in 6min

H4

Distance covered in UM-TT Beep test

I4

Time to cover 1200m in shuttles

J4


K4


L4

Distance covered in shuttle in 5min

M4

Distance covered in shuttle in 6min

Q4

Time it takes to cover 1 km when runnig at %MAS

R4

Number of meters covered in one minute when running at %MAS

S4

Time it takes to run set distance

T4

Meters covered in a set time

U4

Number of shuttles of set length covered in set time

V4

Total distance covered in a shuttle of a set length in set time

W4

Time it takes to cover shuttles (length x reps)

X4

Shuttle length to be set for number of shuttles and set time

Documents

HIT Guide