THE: FAST + SLOW + FAST

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

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