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ENDURANCE38

ENDURANCE38

Nous oeuvrons pour le développement des sports d'endurance, de la course à pied, au triathlon. Nous entrainons des personnes allant de l'athlète confirmé, débutant, à la personne ayant un besoin d'une activité sportive


THE: FAST + SLOW + FAST

Publié par ENDURANCE38 sur 1 Mai 2019, 17:33pm

Catégories : #ENTRAINEMENTS

THE: FAST + SLOW + FAST

THE: FAST + SLOW + FAST

 The fast slow fast; was created many years ago by the German athletic teams. At that time it was run over a distance, after a warm-up, to progressive speeds; then of spent on a game of rhythms, the year ended with a recovery. The total distance was 16km, of which 10km in-game speed.

 The fast slow fast gave way, to the popular fartlek today, on type: 30 sec fast + 30 seconds slow. I picked up this application, on: triathlon, swimming, running feet and walking. I had good results, in the progression of athletes. I based following the training period; the fast: either to VO2 max + slow the threshold + fast VO2 max, or vice versa.

Example :

1 minutes in quickly; at VO2 max + 2 minutes slower; the 90% of VO2 max + 1 min threshold in quickly; at VO2 max what that gives an effort of 4 minutes with an average effort of 95% of VO2 max. Depending on the time the recovery will be equal effort either four minutes max

 If an athlete at a VMAS of 18 km/h fast 1 minute will be at 18 km/h or 300 m the slow 2 min will be 90% of the VMA or 16.2 mph either 540 m fast 1 minute will be at 18 km/h or 300 m what gives 1140 m at 95% of the MAS , which will add four minutes to 70% VMA 12.6 km/h with a distance of 840 m makes four minutes of meeting + 4 minutes of recovery = 8 minutes 8 minutes this athlete has completed 1980 m if you do repeat x 5, he covered 9900 m

 What makes fade some, these are the 4 minutes of recovery; Let me explain; in a period whose objective is to guarantee an outfit of variations in speed without fatigue, or a big climb of lactic acid. Then if you are in preparatory period; You can reduce; But beware, you are nevertheless, 95% of VO2 max on the average of the speeds; so be careful.

 Put in a table

 The table below will be fast = 1 min + slow 90% VMA 2mn + fast 1 mn + 4 min of recovery to 70% VMA. The unit of measure is the m for distances 

 

VMA

FAST

1mn

SLOW

2mn

FAST

1mn

Total efforts

Recovery

4mn

Total

Of section

20

333

600

333

1266

933

2199

19

317

570

317

1204

887

2091

18

300

540

300

1140

840

1980

17

283

510

283

1076

793

1869

16

267

480

267

1014

747

1761

15

250

450

250

950

700

1650

14

233

420

233

886

653

1539

13

217

390

217

824

607

1431

12

200

360

200

760

560

1320

 This type of meeting will be very beneficial for small VMA. In specific period recovery is reduced to 2.30 minutes 

Max DUJEAN

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