Extensieve Interval Training

Omdat de snelheid lager ligt dan bij sprints, is de belasting op pezen en gewrichten minder extreem.

After 6–8 weeks of consistent extensive intervals, you should notice: extensieve interval training

| | Extensive Interval | Intensive Interval | | :--- | :--- | :--- | | Primary goal | Aerobic development, fat oxidation, stroke volume | VO2 max, lactate tolerance, speed | | Intensity | 75–82% max HR (or 65–75% of HR reserve) | 90–95% max HR | | Lactate level | ~2–3 mmol/L (below lactate threshold) | 4–8 mmol/L (above lactate threshold) | | Work:rest ratio | ~1:0.5 or 1:1 (short rest) | ~1:2 or 1:3 (long rest) | | Feeling | “Comfortably hard” – can speak short sentences | Hard – cannot speak more than a word | | Typical duration | 1–6 minutes per rep | 30 seconds – 4 minutes per rep | Omdat de snelheid lager ligt dan bij sprints,

Combine with:

Het voelt als een "vlot" tempo, vergelijkbaar met je halve marathon tempo. stroke volume | VO2 max