Method Type Energy System Work Interval Recovery Work:Recovery Ratio Typical Format

40-120min
Continuous Extensive 1-Continuous 1-Aerobic Capacity
50-60% MAS [65-75% HRmax]
None None 1x W:120min [50-60 %MAS]

20-120min
Continuous Variable (Fartlek) 1-Continuous 1-Aerobic Capacity
50-130% MAS [65-100% HRmax]
None None 1x W:90min [50-130 %MAS]

30-90min
Continuous Intensive (Tempo) 1-Continuous 1-Aerobic Capacity
60-70% MAS [75-80% HRmax]
None None 1x W:75min [60-70 %MAS]

30-90min
Continuous Sweet Spot 1-Continuous 1-Aerobic Capacity
70-75% MAS [80-85% HRmax]
None None 1x W:45min [70-75 %MAS]

8min 4min 2:1 3x W:8min [80 %MAS] R:4min [50 %MAS]

Lactate Threshold 2-Threshold 1-Aerobic Capacity
75-85% MAS 50-70% MAS Active 2x W:10min [80 %MAS] R:5min[50 %MAS]

2min 1min 2:1 10x W:2min [90 %MAS] R:1min [50 %MAS]
Extensive Intervals 3-Long HIT 1-Aerobic Capacity
90% MAS 50-70% MAS Active 6x W:4min [90 %MAS] R:2min[50 %MAS]

4min 1min 4:1 6x W:4min [90 %MAS] R:1min [passive]

Extensive Intervals 3-Long HIT 1-Aerobic Capacity
90% MAS Passive Passive 12x W:2min [90 %MAS] R:30sec[passive]

10sec 20sec 1:2 4x W:5min [10:20 @ 150:0 %MAS] RR:2min [passive]

Buchheit / Tempo 1 4-Short HIT 1-Aerobic Capacity
140-150% MAS [110% IFT] Passive Passive 2x W:10min [10:20 @ 150:0 %MAS] RR:3min [passive]

10sec 20sec 1:2 4x W:5min [10:20 @ 130:50 %MAS] RR:2min [passive]

Buchheit / Tempo 2 4-Short HIT 1-Aerobic Capacity
130% MAS [100% IFT] 40-60% MAS Active 2x W:10min [10:20 @ 130:50 %MAS] RR:3min [passive]

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

Joel Jamieson Aerobic Explosive 10sec 60sec 1:6 to 1:2
4-Short HIT 1-Aerobic Capacity 3x W:8min [12:40 @ 150:0 %MAS] RR:3min [passive/active]
Repeat 140-150% MAS [110% IFT] 0-50% MAS Passive/Active
3x W:8min [14:30 @ 150:0 %MAS] RR:3min [passive/active]

2min 2min 1:1 8x W:2min [100 %MAS] R:2min [70 %MAS]

VO2max 3-Long HIT 2-Aerobic Power
100% MAS 50-70% MAS Active 6x W:3min [100 %MAS] R:3min [50 %MAS]

4min 3min 1.5:1 4x W:4min [100 %MAS] R:3min [passive]

VO2max 3-Long HIT 2-Aerobic Power
100% MAS Passive Passive 5x W:3min [105 %MAS] R:2min [passive]

15-30sec 15-30sec 1:1 4x W:5min [15:15 @ 100:70 %MAS] RR:2min [passive]

Billat 4-Short HIT 2-Aerobic Power
100% MAS 50-70% MAS Active 2x W:10min [15:15 @ 100:70 %MAS] RR:3min [passive]

30sec 15sec 2:1 4x W:5min [30:15 @ 100:0 %MAS] RR:2min [passive]

Baker 1 4-Short HIT 2-Aerobic Power
100% MAS Passive Passive 2x W:10min [30:15 @ 100:0 %MAS] RR:3min [passive]

30sec 15sec 2:1 4x W:5min [30:15 @ 90:70 %MAS] RR:2min [passive]

Baker 2 4-Short HIT 2-Aerobic Power
90% MAS 50-70% MAS Active 2x W:10min [30:15 @ 90:70 %MAS] RR:3min [passive]

45sec 15sec 3:1 4x W:5min [45:15 @ 90:0 %MAS] RR:2min [passive]

Baker 3 4-Short HIT 2-Aerobic Power
90% MAS Passive Passive 2x W:10min [45:15 @ 90:0 %MAS] RR:3min [passive]

30sec 30sec 1:1 4x W:5min [30:30 @ 120:0 %MAS] RR:2min [passive]

EUROFIT 4-Short HIT 2-Aerobic Power
120-130% MAS Passive Passive 2x W:10min [30:30 @ 120:0 %MAS] RR:3min [passive]

15sec 45sec 1:3 4x W:5min [15:45 @ 140:70 %MAS] RR:2min [passive]

Baker 5 4-Short HIT 2-Aerobic Power
140-150% MAS [110% IFT] 50-70% MAS Active 2x W:10min [15:45 @ 140:70 %MAS] RR:3min [passive]

20sec 10sec 2:1 4x W:4min [20:10 @ 150:0 %MAS] RR:2min [passive]

Tabata 4-Short HIT 3-Lactic Anaerobic
130-170% MAS [130% IFT] Passive Passive 3x W:6min [20:10 @ 140:0 %MAS] RR:3min [passive]

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

Joel Jamieson Lactic Explosive 15sec 30sec 1:2 to 2:1 3x W:8min [20:20 @ 14:0 %MAS] RR:3min [passive/active]
4-Short HIT 3-Lactic Anaerobic
Repeat 130-170% MAS [110% IFT] 0-50% MAS 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]

30sec 4min 1:8 4x W:30sec [>180 %MAS] R:4min [passive/active]

Lactic Power 5-SIT 3-Lactic Anaerobic
all out [180% MAS] Passive Passive/Active 2x {4x W:30sec [>180 %MAS] R:4min [passive/active]} RR:8min

4-6sec 20sec 1:5 4x W:3min [6:20 @ >200:0 %MAS] RR:3min [passive/active]

Repeat Sprints 6-RST 3-Lactic Anaerobic
all out [200% MAS] Passive Passive 3x W:4min [6:10 @ >200:0 %MAS] RR:3min [passive/active]

2-10sec 2-5min 1:30

Joel Jamieson Alactic Power 6-RST 4-Alactic Anaerobic
all out [200% MAS] Passive Passive/Active

2-15sec 20-90sec 1:6

Joel Jamieson Alactic Capacity 6-RST 4-Alactic Anaerobic
all out [>180% MAS] Passive Passive/Active

60sec 2min 1:2 4x W:60sec [>160 %MAS] R:2min [passive/active]

Lactic Capacity 5-SIT Lactic Anaerobic
all out [160% MAS] Passive Passive/Active 2x {3x W:60sec [>160 %MAS] R:2min [passive/active]} RR:8min

2x W:8min [45:15 @ 140:0 %MAS] RR:3min [passive/active]

15-45sec 3min
Lactic Anaerobic 3:1- 1:1- 1:3 3x W:8min [30:30 @ 140:0 %MAS] RR:3min [passive/active]
all out [140%MAS] Passive
3x W:8min [15:45 @ 140:0 %MAS] RR:3min [passive/active]
Method Type Energy System Work Interval Recovery Work:Recovery Ratio Typical Format
Aerobic Power
 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 [1] % HR max Physiological ANR 1 ANR 2

Alactic Power 200% 150.00% VMAX 100% 100%
Alactic Power 195% 146.25% 95% 92%
Alactic Capacity 190% 142.50% 90% 85%
Alactic Capacity 185% 138.75% 85% 77%
Lactic Power 180% 135.00% 80% 69%
Lactic Power 175% 131.25% Everything over 100% v30-15 75% 62%
Lactic Power 170% 127.50% should be used with % of ANR2 70% 54%
Lactic Power 165% 123.75% or Anaerobic Reserve which is 65% 46%
Lactic Power 160% 120.00% calculated by measuring VMAX 60% 38%
Lactic Capacity 155% 116.25% or MSS 55% 31%
Lactic Capacity 150% 112.50% 50% 23%
Lactic Capacity 145% 108.75% 45% 15%
Lactic Capacity 140% 105.00% 40% 8%
Lactic Capacity 135% 101.25% 35% 0%
Intensive intermittents / LA Cap 130% 97.50% 30%
Intensive intermittents 125% 93.75% 25%
Intensive intermittents 120% 90.00% Intensities over 100% MAS 20%
Intensive-Extensive intermittents 115% 86.25% could/should use ANR 1 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/LT4
Threshold 80% 60.00% VT2/LT4
Sweet Spot 75% 56.25% 85%
Sweet Spot 70% 52.50%
Intensive Endurance 65% 48.75% 80% VT1/LT2
Intensive Endurance 60% 45.00% 75% VT1/LT2
Extensive Endurance 55% 41.25%
Extensive Endurance 50% 37.50%
 Shuttle length (m) [2] 40 Lap (m) [4] 400 Shuttle (m) [5] 100 COD time (s) [6] 1 [7]
COD time (s) [8] 1 % MAS [3] 120% Time (s) [9] 30 Time (s) [10] 40 Shuttles # [11] 3
MAS [12] Time Trial [13] BEEP [14] Shuttles [15] Velocity and Pace [16] Linear [17] Shuttles [18]
km/h m/s 1200m [19]1500m [20]1600m [21]5min [22] 6min [23]Distance [24]
1200m [25]1500m [26]1600m [27]5min [28] 6min [29] km/h m/s min:sec/km [30] m/min [31] min:sec/Lap [32] m/0:30 [33] # Shuttles/0:40 [34]
Shuttle m/0:30 [35]
Shuttles time [36]Shuttle length [37]
10.0 2.78 7:12 9:00 9:36 833 m 1000 m 655 m 7:41 9:37 10:15 779 m 935 m 12.0 3.33 5:00 200 m 2:00 100 m 1.29x 129 m 1:32 42 m
10.1 2.81 7:07 8:54 9:30 842 m 1010 m 692 m 7:36 9:31 10:09 787 m 944 m 12.1 3.37 4:57 202 m 1:58 101 m 1.3x 130 m 1:31 43 m
10.2 2.83 7:03 8:49 9:24 850 m 1020 m 729 m 7:32 9:26 10:03 794 m 953 m 12.2 3.40 4:54 204 m 1:57 102 m 1.32x 132 m 1:30 43 m
10.3 2.86 6:59 8:44 9:19 858 m 1030 m 766 m 7:28 9:21 9:58 801 m 961 m 12.4 3.43 4:51 206 m 1:56 103 m 1.33x 133 m 1:29 43 m
10.4 2.89 6:55 8:39 9:13 867 m 1040 m 804 m 7:24 9:16 9:52 808 m 970 m 12.5 3.47 4:48 208 m 1:55 104 m 1.34x 134 m 1:28 44 m
10.5 2.92 6:51 8:34 9:08 875 m 1050 m 842 m 7:20 9:11 9:47 816 m 979 m 12.6 3.50 4:45 210 m 1:54 105 m 1.35x 135 m 1:27 44 m
10.6 2.94 6:47 8:29 9:03 883 m 1060 m 881 m 7:16 9:06 9:42 823 m 987 m 12.7 3.53 4:43 212 m 1:53 106 m 1.37x 137 m 1:26 45 m
10.7 2.97 6:43 8:24 8:58 892 m 1070 m 920 m 7:12 9:01 9:37 830 m 996 m 12.8 3.57 4:40 214 m 1:52 107 m 1.38x 138 m 1:26 45 m
10.8 3.00 6:40 8:20 8:53 900 m 1080 m 959 m 7:09 8:57 9:32 837 m 1005 m 13.0 3.60 4:37 216 m 1:51 108 m 1.39x 139 m 1:25 46 m
10.9 3.03 6:36 8:15 8:48 908 m 1090 m 998 m 7:05 8:52 9:27 844 m 1013 m 13.1 3.63 4:35 218 m 1:50 109 m 1.4x 140 m 1:24 46 m
11.0 3.06 6:32 8:10 8:43 917 m 1100 m 1038 m 7:01 8:47 9:22 852 m 1022 m 13.2 3.67 4:32 220 m 1:49 110 m 1.41x 141 m 1:23 46 m
11.1 3.08 6:29 8:06 8:38 925 m 1110 m 1078 m 6:58 8:43 9:17 859 m 1031 m 13.3 3.70 4:30 222 m 1:48 111 m 1.43x 143 m 1:23 47 m
11.2 3.11 6:25 8:02 8:34 933 m 1120 m 1119 m 6:54 8:39 9:13 866 m 1039 m 13.4 3.73 4:27 224 m 1:47 112 m 1.44x 144 m 1:22 47 m
11.3 3.14 6:22 7:57 8:29 942 m 1130 m 1159 m 6:51 8:34 9:08 873 m 1048 m 13.6 3.77 4:25 226 m 1:46 113 m 1.45x 145 m 1:21 48 m
11.4 3.17 6:18 7:53 8:25 950 m 1140 m 1200 m 6:47 8:30 9:04 880 m 1056 m 13.7 3.80 4:23 228 m 1:45 114 m 1.46x 146 m 1:20 48 m
11.5 3.19 6:15 7:49 8:20 958 m 1150 m 1242 m 6:44 8:26 8:59 887 m 1065 m 13.8 3.83 4:20 230 m 1:44 115 m 1.48x 148 m 1:20 49 m
11.6 3.22 6:12 7:45 8:16 967 m 1160 m 1284 m 6:41 8:22 8:55 895 m 1074 m 13.9 3.87 4:18 232 m 1:43 116 m 1.49x 149 m 1:19 49 m
11.7 3.25 6:09 7:41 8:12 975 m 1170 m 1326 m 6:38 8:18 8:51 902 m 1082 m 14.0 3.90 4:16 234 m 1:42 117 m 1.5x 150 m 1:18 49 m
11.8 3.28 6:06 7:37 8:08 983 m 1180 m 1368 m 6:35 8:14 8:47 909 m 1091 m 14.2 3.93 4:14 236 m 1:41 118 m 1.51x 151 m 1:18 50 m
11.9 3.31 6:03 7:33 8:04 992 m 1190 m 1411 m 6:32 8:10 8:43 916 m 1099 m 14.3 3.97 4:12 238 m 1:40 119 m 1.53x 153 m 1:17 50 m
12.0 3.33 6:00 7:30 8:00 1000 m 1200 m 1454 m 6:29 8:07 8:39 923 m 1108 m 14.4 4.00 4:10 240 m 1:40 120 m 1.54x 154 m 1:17 51 m
12.1 3.36 5:57 7:26 7:56 1008 m 1210 m 1497 m 6:26 8:03 8:35 930 m 1116 m 14.5 4.03 4:07 242 m 1:39 121 m 1.55x 155 m 1:16 51 m
12.2 3.39 5:54 7:22 7:52 1017 m 1220 m 1541 m 6:23 7:59 8:31 937 m 1125 m 14.6 4.07 4:05 244 m 1:38 122 m 1.56x 156 m 1:15 52 m
12.3 3.42 5:51 7:19 7:48 1025 m 1230 m 1585 m 6:20 7:56 8:27 944 m 1133 m 14.8 4.10 4:03 246 m 1:37 123 m 1.58x 158 m 1:15 52 m
12.4 3.44 5:48 7:15 7:44 1033 m 1240 m 1629 m 6:17 7:52 8:23 951 m 1142 m 14.9 4.13 4:01 248 m 1:36 124 m 1.59x 159 m 1:14 52 m
12.5 3.47 5:45 7:12 7:40 1042 m 1250 m 1674 m 6:14 7:49 8:19 958 m 1150 m 15.0 4.17 4:-01 250 m 1:36 125 m 1.6x 160 m 1:14 53 m
12.6 3.50 5:42 7:08 7:37 1050 m 1260 m 1719 m 6:11 7:45 8:16 966 m 1159 m 15.1 4.20 3:58 252 m 1:35 126 m 1.61x 161 m 1:13 53 m
12.7 3.53 5:40 7:05 7:33 1058 m 1270 m 1764 m 6:09 7:42 8:12 973 m 1167 m 15.2 4.23 3:56 254 m 1:34 127 m 1.62x 162 m 1:12 54 m
12.8 3.56 5:37 7:01 7:29 1067 m 1280 m 1810 m 6:06 7:38 8:08 980 m 1176 m 15.4 4.27 3:54 256 m 1:33 128 m 1.64x 164 m 1:12 54 m
12.9 3.58 5:34 6:58 7:26 1075 m 1290 m 1856 m 6:03 7:35 8:05 987 m 1184 m 15.5 4.30 3:52 258 m 1:33 129 m 1.65x 165 m 1:11 54 m
13.0 3.61 5:32 6:55 7:23 1083 m 1300 m 1902 m 6:01 7:32 8:02 994 m 1192 m 15.6 4.33 3:50 260 m 1:32 130 m 1.66x 166 m 1:11 55 m
13.1 3.64 5:29 6:52 7:19 1092 m 1310 m 1949 m 5:58 7:29 7:58 1001 m 1201 m 15.7 4.37 3:49 262 m 1:31 131 m 1.67x 167 m 1:10 55 m
13.2 3.67 5:27 6:49 7:16 1100 m 1320 m 1996 m 5:56 7:26 7:55 1008 m 1209 m 15.8 4.40 3:47 264 m 1:30 132 m 1.69x 169 m 1:10 56 m
13.3 3.69 5:24 6:46 7:13 1108 m 1330 m 2043 m 5:53 7:23 7:52 1015 m 1218 m 16.0 4.43 3:45 266 m 1:30 133 m 1.7x 170 m 1:09 56 m
13.4 3.72 5:22 6:42 7:09 1117 m 1340 m 2091 m 5:51 7:19 7:48 1022 m 1226 m 16.1 4.47 3:43 268 m 1:29 134 m 1.71x 171 m 1:09 57 m
13.5 3.75 5:20 6:40 7:06 1125 m 1350 m 2139 m 5:49 7:17 7:45 1029 m 1234 m 16.2 4.50 3:42 270 m 1:28 135 m 1.72x 172 m 1:08 57 m
13.6 3.78 5:17 6:37 7:03 1133 m 1360 m 2187 m 5:46 7:14 7:42 1036 m 1243 m 16.3 4.53 3:40 272 m 1:28 136 m 1.73x 173 m 1:08 57 m
13.7 3.81 5:15 6:34 7:00 1142 m 1370 m 2236 m 5:44 7:11 7:39 1042 m 1251 m 16.4 4.57 3:38 274 m 1:27 137 m 1.75x 175 m 1:07 58 m
13.8 3.83 5:13 6:31 6:57 1150 m 1380 m 2285 m 5:42 7:08 7:36 1049 m 1259 m 16.6 4.60 3:37 276 m 1:26 138 m 1.76x 176 m 1:07 58 m
13.9 3.86 5:10 6:28 6:54 1158 m 1390 m 2334 m 5:39 7:05 7:33 1056 m 1268 m 16.7 4.63 3:35 278 m 1:26 139 m 1.77x 177 m 1:06 59 m
14.0 3.89 5:08 6:25 6:51 1167 m 1400 m 2383 m 5:37 7:02 7:30 1063 m 1276 m 16.8 4.67 3:34 280 m 1:25 140 m 1.78x 178 m 1:06 59 m
14.1 3.92 5:06 6:22 6:48 1175 m 1410 m 2433 m 5:35 6:59 7:27 1070 m 1284 m 16.9 4.70 3:32 282 m 1:25 141 m 1.8x 180 m 1:05 60 m
14.2 3.94 5:04 6:20 6:45 1183 m 1420 m 2484 m 5:33 6:57 7:24 1077 m 1293 m 17.0 4.73 3:31 284 m 1:24 142 m 1.81x 181 m 1:05 60 m
14.3 3.97 5:02 6:17 6:42 1192 m 1430 m 2534 m 5:31 6:54 7:21 1084 m 1301 m 17.2 4.77 3:29 286 m 1:23 143 m 1.82x 182 m 1:04 60 m
14.4 4.00 5:00 6:15 6:40 1200 m 1440 m 2585 m 5:29 6:52 7:19 1091 m 1309 m 17.3 4.80 3:28 288 m 1:23 144 m 1.83x 183 m 1:04 61 m
14.5 4.03 4:57 6:12 6:37 1208 m 1450 m 2636 m 5:26 6:49 7:16 1098 m 1317 m 17.4 4.83 3:26 290 m 1:22 145 m 1.84x 184 m 1:04 61 m
14.6 4.06 4:55 6:09 6:34 1217 m 1460 m 2688 m 5:24 6:46 7:13 1105 m 1326 m 17.5 4.87 3:25 292 m 1:22 146 m 1.86x 186 m 1:03 62 m
14.7 4.08 4:53 6:07 6:31 1225 m 1470 m 2740 m 5:22 6:44 7:10 1112 m 1334 m 17.6 4.90 3:24 294 m 1:21 147 m 1.87x 187 m 1:03 62 m
14.8 4.11 4:51 6:04 6:29 1233 m 1480 m 2792 m 5:20 6:41 7:08 1118 m 1342 m 17.8 4.93 3:22 296 m 1:21 148 m 1.88x 188 m 1:02 62 m
14.9 4.14 4:49 6:02 6:26 1242 m 1490 m 2844 m 5:18 6:39 7:05 1125 m 1350 m 17.9 4.97 3:21 298 m 1:20 149 m 1.89x 189 m 1:02 63 m
15.0 4.17 4:48 6:00 6:24 1250 m 1500 m 2897 m 5:17 6:37 7:03 1132 m 1358 m 18.0 5.00 3:20 300 m 1:20 150 m 1.9x 190 m 1:02 63 m
15.1 4.19 4:46 5:57 6:21 1258 m 1510 m 2950 m 5:15 6:34 7:00 1139 m 1367 m 18.1 5.03 3:18 302 m 1:19 151 m 1.92x 192 m 1:01 64 m
15.2 4.22 4:44 5:55 6:18 1267 m 1520 m 3004 m 5:13 6:32 6:57 1146 m 1375 m 18.2 5.07 3:17 304 m 1:18 152 m 1.93x 193 m 1:01 64 m
15.3 4.25 4:42 5:52 6:16 1275 m 1530 m 3058 m 5:11 6:29 6:55 1153 m 1383 m 18.4 5.10 3:16 306 m 1:18 153 m 1.94x 194 m 1:00 65 m
15.4 4.28 4:40 5:50 6:14 1283 m 1540 m 3112 m 5:09 6:27 6:53 1159 m 1391 m 18.5 5.13 3:14 308 m 1:17 154 m 1.95x 195 m 1:00 65 m
15.5 4.31 4:38 5:48 6:11 1292 m 1550 m 3166 m 5:07 6:25 6:50 1166 m 1399 m 18.6 5.17 3:13 310 m 1:17 155 m 1.97x 197 m 1:00 65 m
15.6 4.33 4:36 5:46 6:09 1300 m 1560 m 3221 m 5:05 6:23 6:48 1173 m 1408 m 18.7 5.20 3:12 312 m 1:16 156 m 1.98x 198 m 0:59 66 m
15.7 4.36 4:35 5:43 6:06 1308 m 1570 m 3276 m 5:04 6:20 6:45 1180 m 1416 m 18.8 5.23 3:11 314 m 1:16 157 m 1.99x 199 m 0:59 66 m
15.8 4.39 4:33 5:41 6:04 1317 m 1580 m 3332 m 5:02 6:18 6:43 1186 m 1424 m 19.0 5.27 3:09 316 m 1:15 158 m 2x 200 m 0:58 67 m
15.9 4.42 4:31 5:39 6:02 1325 m 1590 m 3388 m 5:00 6:16 6:41 1193 m 1432 m 19.1 5.30 3:08 318 m 1:15 159 m 2.01x 201 m 0:58 67 m
16.0 4.44 4:30 5:37 6:00 1333 m 1600 m 3444 m 4:59 6:14 6:39 1200 m 1440 m 19.2 5.33 3:07 320 m 1:15 160 m 2.03x 203 m 0:58 68 m
16.1 4.47 4:28 5:35 5:57 1342 m 1610 m 3500 m 4:57 6:12 6:36 1207 m 1448 m 19.3 5.37 3:06 322 m 1:14 161 m 2.04x 204 m 0:57 68 m
16.2 4.50 4:26 5:33 5:55 1350 m 1620 m 3557 m 4:55 6:10 6:34 1213 m 1456 m 19.4 5.40 3:05 324 m 1:14 162 m 2.05x 205 m 0:57 68 m
16.3 4.53 4:25 5:31 5:53 1358 m 1630 m 3614 m 4:54 6:08 6:32 1220 m 1464 m 19.6 5.43 3:04 326 m 1:13 163 m 2.06x 206 m 0:57 69 m
16.4 4.56 4:23 5:29 5:51 1367 m 1640 m 3671 m 4:52 6:06 6:30 1227 m 1472 m 19.7 5.47 3:02 328 m 1:13 164 m 2.07x 207 m 0:56 69 m
16.5 4.58 4:21 5:27 5:49 1375 m 1650 m 3729 m 4:50 6:04 6:28 1234 m 1480 m 19.8 5.50 3:01 330 m 1:12 165 m 2.09x 209 m 0:56 70 m
16.6 4.61 4:20 5:25 5:46 1383 m 1660 m 3787 m 4:49 6:02 6:25 1240 m 1488 m 19.9 5.53 3:00 332 m 1:12 166 m 2.1x 210 m 0:56 70 m
16.7 4.64 4:18 5:23 5:44 1392 m 1670 m 3846 m 4:47 6:00 6:23 1247 m 1496 m 20.0 5.57 2:59 334 m 1:11 167 m 2.11x 211 m 0:55 71 m
16.8 4.67 4:17 5:21 5:42 1400 m 1680 m 3904 m 4:46 5:58 6:21 1254 m 1504 m 20.2 5.60 2:58 336 m 1:11 168 m 2.12x 212 m 0:55 71 m
16.9 4.69 4:15 5:19 5:40 1408 m 1690 m 3963 m 4:44 5:56 6:19 1260 m 1512 m 20.3 5.63 2:57 338 m 1:11 169 m 2.13x 213 m 0:55 71 m
17.0 4.72 4:14 5:17 5:38 1417 m 1700 m 4023 m 4:43 5:54 6:17 1267 m 1520 m 20.4 5.67 2:56 340 m 1:10 170 m 2.15x 215 m 0:54 72 m
17.1 4.75 4:12 5:15 5:36 1425 m 1710 m 4083 m 4:41 5:52 6:15 1274 m 1528 m 20.5 5.70 2:55 342 m 1:10 171 m 2.16x 216 m 0:54 72 m
17.2 4.78 4:11 5:13 5:34 1433 m 1720 m 4143 m 4:40 5:50 6:13 1280 m 1536 m 20.6 5.73 2:54 344 m 1:09 172 m 2.17x 217 m 0:54 73 m
17.3 4.81 4:09 5:12 5:32 1442 m 1730 m 4203 m 4:38 5:49 6:11 1287 m 1544 m 20.8 5.77 2:53 346 m 1:09 173 m 2.18x 218 m 0:54 73 m
17.4 4.83 4:08 5:10 5:31 1450 m 1740 m 4264 m 4:37 5:47 6:10 1294 m 1552 m 20.9 5.80 2:52 348 m 1:08 174 m 2.19x 219 m 0:53 73 m
17.5 4.86 4:06 5:08 5:29 1458 m 1750 m 4325 m 4:35 5:45 6:08 1300 m 1560 m 21.0 5.83 2:51 350 m 1:08 175 m 2.2x 220 m 0:53 74 m
17.6 4.89 4:05 5:06 5:27 1467 m 1760 m 4386 m 4:34 5:43 6:06 1307 m 1568 m 21.1 5.87 2:50 352 m 1:08 176 m 2.22x 222 m 0:53 74 m
17.7 4.92 4:04 5:05 5:25 1475 m 1770 m 4448 m 4:33 5:42 6:04 1314 m 1576 m 21.2 5.90 2:49 354 m 1:07 177 m 2.23x 223 m 0:52 75 m
17.8 4.94 4:02 5:03 5:23 1483 m 1780 m 4510 m 4:31 5:40 6:02 1320 m 1584 m 21.4 5.93 2:48 356 m 1:07 178 m 2.24x 224 m 0:52 75 m
17.9 4.97 4:01 5:01 5:21 1492 m 1790 m 4572 m 4:30 5:38 6:00 1327 m 1592 m 21.5 5.97 2:47 358 m 1:07 179 m 2.25x 225 m 0:52 76 m
18.0 5.00 4:00 5:00 5:20 1500 m 1800 m 4635 m 4:29 5:37 5:59 1333 m 1600 m 21.6 6.00 2:46 360 m 1:06 180 m 2.26x 226 m 0:52 76 m
18.1 5.03 3:58 4:58 5:18 1508 m 1810 m 4698 m 4:27 5:35 5:57 1340 m 1608 m 21.7 6.03 2:45 362 m 1:06 181 m 2.28x 228 m 0:51 76 m
18.2 5.06 3:57 4:56 5:16 1517 m 1820 m 4761 m 4:26 5:33 5:55 1346 m 1616 m 21.8 6.07 2:44 364 m 1:05 182 m 2.29x 229 m 0:51 77 m
18.3 5.08 3:56 4:55 5:14 1525 m 1830 m 4825 m 4:25 5:32 5:53 1353 m 1624 m 22.0 6.10 2:43 366 m 1:05 183 m 2.3x 230 m 0:51 77 m
18.4 5.11 3:54 4:53 5:13 1533 m 1840 m 4889 m 4:23 5:30 5:52 1360 m 1632 m 22.1 6.13 2:43 368 m 1:05 184 m 2.31x 231 m 0:50 78 m
18.5 5.14 3:53 4:51 5:11 1542 m 1850 m 4953 m 4:22 5:28 5:50 1366 m 1639 m 22.2 6.17 2:42 370 m 1:04 185 m 2.32x 232 m 0:50 78 m
18.6 5.17 3:52 4:50 5:09 1550 m 1860 m 5017 m 4:21 5:27 5:48 1373 m 1647 m 22.3 6.20 2:41 372 m 1:04 186 m 2.34x 234 m 0:50 79 m
18.7 5.19 3:51 4:48 5:08 1558 m 1870 m 5082 m 4:20 5:25 5:47 1379 m 1655 m 22.4 6.23 2:40 374 m 1:04 187 m 2.35x 235 m 0:50 79 m
18.8 5.22 3:49 4:47 5:06 1567 m 1880 m 5148 m 4:18 5:24 5:45 1386 m 1663 m 22.6 6.27 2:39 376 m 1:03 188 m 2.36x 236 m 0:49 79 m
18.9 5.25 3:48 4:45 5:04 1575 m 1890 m 5213 m 4:17 5:22 5:43 1392 m 1671 m 22.7 6.30 2:38 378 m 1:03 189 m 2.37x 237 m 0:49 80 m
19.0 5.28 3:47 4:44 5:03 1583 m 1900 m 5279 m 4:16 5:21 5:42 1399 m 1679 m 22.8 6.33 2:37 380 m 1:03 190 m 2.38x 238 m 0:49 80 m
19.1 5.31 3:46 4:42 5:01 1592 m 1910 m 5345 m 4:15 5:19 5:40 1405 m 1686 m 22.9 6.37 2:37 382 m 1:02 191 m 2.39x 239 m 0:49 81 m
19.2 5.33 3:45 4:41 5:-01 1600 m 1920 m 5412 m 4:14 5:18 5:38 1412 m 1694 m 23.0 6.40 2:36 384 m 1:02 192 m 2.41x 241 m 0:48 81 m
19.3 5.36 3:43 4:39 4:58 1608 m 1930 m 5479 m 4:12 5:16 5:37 1418 m 1702 m 23.2 6.43 2:35 386 m 1:02 193 m 2.42x 242 m 0:48 81 m
19.4 5.39 3:42 4:38 4:56 1617 m 1940 m 5546 m 4:11 5:15 5:35 1425 m 1710 m 23.3 6.47 2:34 388 m 1:01 194 m 2.43x 243 m 0:48 82 m
19.5 5.42 3:41 4:36 4:55 1625 m 1950 m 5614 m 4:10 5:13 5:34 1431 m 1717 m 23.4 6.50 2:33 390 m 1:01 195 m 2.44x 244 m 0:48 82 m
19.6 5.44 3:40 4:35 4:53 1633 m 1960 m 5682 m 4:09 5:12 5:32 1438 m 1725 m 23.5 6.53 2:33 392 m 1:01 196 m 2.45x 245 m 0:47 83 m
19.7 5.47 3:39 4:34 4:52 1642 m 1970 m 5750 m 4:08 5:11 5:31 1444 m 1733 m 23.6 6.57 2:32 394 m 1:00 197 m 2.46x 246 m 0:47 83 m
19.8 5.50 3:38 4:32 4:50 1650 m 1980 m 5818 m 4:07 5:09 5:29 1451 m 1741 m 23.8 6.60 2:31 396 m 1:00 198 m 2.48x 248 m 0:47 84 m
19.9 5.53 3:37 4:31 4:49 1658 m 1990 m 5887 m 4:06 5:08 5:28 1457 m 1748 m 23.9 6.63 2:30 398 m 1:00 199 m 2.49x 249 m 0:47 84 m
20.0 5.56 3:36 4:30 4:48 1667 m 2000 m 5956 m 4:05 5:07 5:27 1463 m 1756 m 24.0 6.67 2:30 400 m 1:00 200 m 2.5x 250 m 0:47 84 m
20.1 5.58 3:34 4:28 4:46 1675 m 2010 m 6026 m 4:03 5:05 5:25 1470 m 1764 m 24.1 6.70 2:29 402 m 0:59 201 m 2.51x 251 m 0:46 85 m
20.2 5.61 3:33 4:27 4:45 1683 m 2020 m 6096 m 4:02 5:04 5:24 1476 m 1771 m 24.2 6.73 2:28 404 m 0:59 202 m 2.52x 252 m 0:46 85 m
20.3 5.64 3:32 4:26 4:43 1692 m 2030 m 6166 m 4:01 5:03 5:22 1483 m 1779 m 24.4 6.77 2:27 406 m 0:59 203 m 2.54x 254 m 0:46 86 m
20.4 5.67 3:31 4:24 4:42 1700 m 2040 m 6236 m 4:00 5:01 5:21 1489 m 1787 m 24.5 6.80 2:27 408 m 0:58 204 m 2.55x 255 m 0:46 86 m
20.5 5.69 3:30 4:23 4:40 1708 m 2050 m 6307 m 3:59 5:00 5:19 1495 m 1795 m 24.6 6.83 2:26 410 m 0:58 205 m 2.56x 256 m 0:45 87 m
20.6 5.72 3:29 4:22 4:39 1717 m 2060 m 6378 m 3:58 4:59 5:18 1502 m 1802 m 24.7 6.87 2:25 412 m 0:58 206 m 2.57x 257 m 0:45 87 m
20.7 5.75 3:28 4:20 4:38 1725 m 2070 m 6450 m 3:57 4:57 5:17 1508 m 1810 m 24.8 6.90 2:24 414 m 0:57 207 m 2.58x 258 m 0:45 87 m
20.8 5.78 3:27 4:19 4:36 1733 m 2080 m 6522 m 3:56 4:56 5:15 1515 m 1817 m 25.0 6.93 2:24 416 m 0:57 208 m 2.59x 259 m 0:45 88 m
20.9 5.81 3:26 4:18 4:35 1742 m 2090 m 6594 m 3:55 4:55 5:14 1521 m 1825 m 25.1 6.97 2:23 418 m 0:57 209 m 2.61x 261 m 0:45 88 m
21.0 5.83 3:25 4:17 4:34 1750 m 2100 m 6666 m 3:54 4:54 5:13 1527 m 1833 m 25.2 7.00 2:22 420 m 0:57 210 m 2.62x 262 m 0:44 89 m
21.1 5.86 3:24 4:15 4:32 1758 m 2110 m 6739 m 3:53 4:52 5:11 1534 m 1840 m 25.3 7.03 2:22 422 m 0:56 211 m 2.63x 263 m 0:44 89 m
21.2 5.89 3:23 4:14 4:31 1767 m 2120 m 6812 m 3:52 4:51 5:10 1540 m 1848 m 25.4 7.07 2:21 424 m 0:56 212 m 2.64x 264 m 0:44 90 m
 Shuttle length (m) [2] 40 Lap (m) [4] 400 Shuttle (m) [5] 100 COD time (s) [6] 1 [7]
COD time (s) [8] 1 % MAS [3] 120% Time (s) [9] 30 Time (s) [10] 40 Shuttles # [11] 3
MAS [12] Time Trial [13] BEEP [14] Shuttles [15] Velocity and Pace [16] Linear [17] Shuttles [18]
km/h m/s 1200m [19]1500m [20]1600m [21]5min [22] 6min [23]Distance [24]
1200m [25]1500m [26]1600m [27]5min [28] 6min [29] km/h m/s min:sec/km [30] m/min [31] min:sec/Lap [32] m/0:30 [33] # Shuttles/0:40 [34]
Shuttle m/0:30 [35]
Shuttles time [36]Shuttle length [37]
21.3 5.92 3:22 4:13 4:30 1775 m 2130 m 6885 m 3:51 4:50 5:09 1546 m 1856 m 25.6 7.10 2:20 426 m 0:56 213 m 2.65x 265 m 0:44 90 m
21.4 5.94 3:21 4:12 4:29 1783 m 2140 m 6959 m 3:50 4:49 5:08 1553 m 1863 m 25.7 7.13 2:20 428 m 0:56 214 m 2.66x 266 m 0:44 90 m
21.5 5.97 3:20 4:11 4:27 1792 m 2150 m 7033 m 3:49 4:48 5:06 1559 m 1871 m 25.8 7.17 2:19 430 m 0:55 215 m 2.67x 267 m 0:43 91 m
21.6 6.00 3:20 4:10 4:26 1800 m 2160 m 7108 m 3:49 4:47 5:05 1565 m 1878 m 25.9 7.20 2:18 432 m 0:55 216 m 2.69x 269 m 0:43 91 m
21.7 6.03 3:19 4:08 4:25 1808 m 2170 m 7182 m 3:48 4:45 5:04 1572 m 1886 m 26.0 7.23 2:18 434 m 0:55 217 m 2.7x 270 m 0:43 92 m
21.8 6.06 3:18 4:07 4:24 1817 m 2180 m 7258 m 3:47 4:44 5:03 1578 m 1893 m 26.2 7.27 2:17 436 m 0:55 218 m 2.71x 271 m 0:43 92 m
21.9 6.08 3:17 4:06 4:23 1825 m 2190 m 7333 m 3:46 4:43 5:02 1584 m 1901 m 26.3 7.30 2:16 438 m 0:54 219 m 2.72x 272 m 0:43 92 m
22.0 6.11 3:16 4:05 4:21 1833 m 2200 m 7409 m 3:45 4:42 5:00 1590 m 1908 m 26.4 7.33 2:16 440 m 0:54 220 m 2.73x 273 m 0:42 93 m
22.1 6.14 3:15 4:04 4:20 1842 m 2210 m 7485 m 3:44 4:41 4:59 1597 m 1916 m 26.5 7.37 2:15 442 m 0:54 221 m 2.74x 274 m 0:42 93 m
22.2 6.17 3:14 4:03 4:19 1850 m 2220 m 7561 m 3:43 4:40 4:58 1603 m 1923 m 26.6 7.40 2:15 444 m 0:54 222 m 2.76x 276 m 0:42 94 m
22.3 6.19 3:13 4:02 4:18 1858 m 2230 m 7638 m 3:42 4:39 4:57 1609 m 1931 m 26.8 7.43 2:14 446 m 0:53 223 m 2.77x 277 m 0:42 94 m
22.4 6.22 3:12 4:01 4:17 1867 m 2240 m 7715 m 3:41 4:38 4:56 1615 m 1938 m 26.9 7.47 2:13 448 m 0:53 224 m 2.78x 278 m 0:42 95 m
22.5 6.25 3:12 4:00 4:16 1875 m 2250 m 7792 m 3:41 4:37 4:55 1622 m 1946 m 27.0 7.50 2:13 450 m 0:53 225 m 2.79x 279 m 0:42 95 m
22.6 6.28 3:11 3:58 4:14 1883 m 2260 m 7870 m 3:40 4:35 4:53 1628 m 1953 m 27.1 7.53 2:12 452 m 0:53 226 m 2.8x 280 m 0:41 95 m
22.7 6.31 3:10 3:57 4:13 1892 m 2270 m 7948 m 3:39 4:34 4:52 1634 m 1961 m 27.2 7.57 2:12 454 m 0:52 227 m 2.81x 281 m 0:41 96 m
22.8 6.33 3:09 3:56 4:12 1900 m 2280 m 8026 m 3:38 4:33 4:51 1640 m 1968 m 27.4 7.60 2:11 456 m 0:52 228 m 2.83x 283 m 0:41 96 m
22.9 6.36 3:08 3:55 4:11 1908 m 2290 m 8105 m 3:37 4:32 4:50 1646 m 1976 m 27.5 7.63 2:11 458 m 0:52 229 m 2.84x 284 m 0:41 97 m
23.0 6.39 3:07 3:54 4:10 1917 m 2300 m 8184 m 3:36 4:31 4:49 1653 m 1983 m 27.6 7.67 2:10 460 m 0:52 230 m 2.85x 285 m 0:41 97 m
23.1 6.42 3:07 3:53 4:09 1925 m 2310 m 8263 m 3:36 4:30 4:48 1659 m 1991 m 27.7 7.70 2:09 462 m 0:51 231 m 2.86x 286 m 0:40 98 m
23.2 6.44 3:06 3:52 4:08 1933 m 2320 m 8343 m 3:35 4:29 4:47 1665 m 1998 m 27.8 7.73 2:09 464 m 0:51 232 m 2.87x 287 m 0:40 98 m
23.3 6.47 3:05 3:51 4:07 1942 m 2330 m 8423 m 3:34 4:28 4:46 1671 m 2005 m 28.0 7.77 2:08 466 m 0:51 233 m 2.88x 288 m 0:40 98 m
23.4 6.50 3:04 3:50 4:06 1950 m 2340 m 8503 m 3:33 4:27 4:45 1677 m 2013 m 28.1 7.80 2:08 468 m 0:51 234 m 2.89x 289 m 0:40 99 m
23.5 6.53 3:03 3:49 4:05 1958 m 2350 m 8584 m 3:32 4:26 4:44 1684 m 2020 m 28.2 7.83 2:07 470 m 0:51 235 m 2.91x 291 m 0:40 99 m
23.6 6.56 3:03 3:48 4:04 1967 m 2360 m 8665 m 3:32 4:25 4:43 1690 m 2028 m 28.3 7.87 2:07 472 m 0:50 236 m 2.92x 292 m 0:40 100 m
23.7 6.58 3:02 3:47 4:03 1975 m 2370 m 8746 m 3:31 4:24 4:42 1696 m 2035 m 28.4 7.90 2:06 474 m 0:50 237 m 2.93x 293 m 0:39 100 m
23.8 6.61 3:01 3:46 4:02 1983 m 2380 m 8828 m 3:30 4:23 4:41 1702 m 2042 m 28.6 7.93 2:06 476 m 0:50 238 m 2.94x 294 m 0:39 100 m
23.9 6.64 3:00 3:45 4:01 1992 m 2390 m 8909 m 3:29 4:22 4:40 1708 m 2050 m 28.7 7.97 2:05 478 m 0:50 239 m 2.95x 295 m 0:39 101 m
24.0 6.67 3:00 3:45 4:00 2000 m 2400 m 8992 m 3:29 4:22 4:39 1714 m 2057 m 28.8 8.00 2:05 480 m 0:50 240 m 2.96x 296 m 0:39 101 m
24.1 6.69 2:59 3:44 3:59 2008 m 2410 m 9074 m 3:28 4:21 4:38 1720 m 2064 m 28.9 8.03 2:04 482 m 0:49 241 m 2.97x 297 m 0:39 102 m
24.2 6.72 2:58 3:43 3:58 2017 m 2420 m 9157 m 3:27 4:20 4:37 1727 m 2072 m 29.0 8.07 2:03 484 m 0:49 242 m 2.99x 299 m 0:39 102 m
24.3 6.75 2:57 3:42 3:57 2025 m 2430 m 9240 m 3:26 4:19 4:36 1733 m 2079 m 29.2 8.10 2:03 486 m 0:49 243 m 3x 300 m 0:39 103 m
24.4 6.78 2:57 3:41 3:56 2033 m 2440 m 9324 m 3:26 4:18 4:35 1739 m 2086 m 29.3 8.13 2:02 488 m 0:49 244 m 3.01x 301 m 0:38 103 m
24.5 6.81 2:56 3:40 3:55 2042 m 2450 m 9408 m 3:25 4:17 4:34 1745 m 2094 m 29.4 8.17 2:02 490 m 0:48 245 m 3.02x 302 m 0:38 103 m
24.6 6.83 2:55 3:39 3:54 2050 m 2460 m 9492 m 3:24 4:16 4:33 1751 m 2101 m 29.5 8.20 2:01 492 m 0:48 246 m 3.03x 303 m 0:38 104 m
24.7 6.86 2:54 3:38 3:53 2058 m 2470 m 9577 m 3:23 4:15 4:32 1757 m 2108 m 29.6 8.23 2:01 494 m 0:48 247 m 3.04x 304 m 0:38 104 m
24.8 6.89 2:54 3:37 3:52 2067 m 2480 m 9662 m 3:23 4:14 4:31 1763 m 2116 m 29.8 8.27 2:00 496 m 0:48 248 m 3.05x 305 m 0:38 105 m
24.9 6.92 2:53 3:36 3:51 2075 m 2490 m 9747 m 3:22 4:13 4:30 1769 m 2123 m 29.9 8.30 2:00 498 m 0:48 249 m 3.07x 307 m 0:38 105 m
25.0 6.94 2:52 3:36 3:50 2083 m 2500 m 9832 m 3:21 4:13 4:29 1775 m 2130 m 30.0 8.33 2:-01 500 m 0:48 250 m 3.08x 308 m 0:38 106 m
[1] Based on ratio 75%

[2] Length of the testing shuttle in meters

[3] Select Hight Intensity Training MAS percentage

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

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

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

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

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

[9] Duration of the running interval. Used to calculate distance covered

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

[11] 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

[12] Maximum Aerobic Speed, or

vVO2max

[13] Time trial done in straight line or around the field

[14] UM-TT Beep test

Experimental relationship. Not sure if they corrected for COD time. Use as a rule of thumb

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

[16] Velocity and pace of the interval done at %MAS

[17] Hight Intensity Training drills done in a straight line

[18] High Intensity Training drills done in a shuttle arrangements

[19] Time to cover 1200m

[20] Time to cover 1500m

[21] Time to cover 1600m

[22] Distance covered in 5min

[23] Distance covered in 6min

[24] Distance covered in UM-TT Beep test

[25] Time to cover 1200m in shuttles

[26] Time to cover 1500m in shuttles

[27] Time to cover 1600m in shuttles

[28] Distance covered in shuttle in 5min

[29] Distance covered in shuttle in 6min

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

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

[32] Time it takes to run set distance

[33] Meters covered in a set time

[34] Number of shuttles of set length covered in set time

[35] Total distance covered in a shuttle of a set length in set time

[36] Time it takes to cover shuttles (length x reps)

[37] Shuttle length to be set for number of shuttles and set time