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