Method

Type

Continuous Extensive

1-Continuous

Continuous Variable (Fartlek)

1-Continuous

Continuous Intensive (Tempo)

1-Continuous

Continuous Sweet Spot

1-Continuous

Lactate Threshold

2-Threshold

Extensive Intervals

3-Long HIT

Extensive Intervals

3-Long HIT

Buchheit / Tempo 1

4-Short HIT

Buchheit / Tempo 2

4-Short HIT

Joel Jamieson Aerobic Explosive

Repeat

4-Short HIT

VO2max

3-Long HIT

VO2max

3-Long HIT

Billat

4-Short HIT

Baker 1

4-Short HIT

Baker 2

4-Short HIT

Baker 3

4-Short HIT

EUROFIT

4-Short HIT

Baker 5

4-Short HIT

Tabata

4-Short HIT

Joel Jamieson Lactic Explosive

Repeat

4-Short HIT

Lactic Power

5-SIT

Repeat Sprints

6-RST

Joel Jamieson Alactic Power

6-RST

Joel Jamieson Alactic Capacity

6-RST

Lactic Capacity

5-SIT

Energy System

Work Interval

Recovery

1-Aerobic Capacity

40-120min
50-60% MAS [65-75% HRmax]

None

1-Aerobic Capacity

20-120min
50-130% MAS [65-100% HRmax]

None

1-Aerobic Capacity

30-90min
60-70% MAS [75-80% HRmax]

None

1-Aerobic Capacity

30-90min
70-75% MAS [80-85% HRmax]

None

1-Aerobic Capacity

8min
75-85% MAS

4min
50-70% MAS

1-Aerobic Capacity

2min
90% MAS

1min
50-70% MAS

1-Aerobic Capacity

4min
90% MAS

1min
Passive

1-Aerobic Capacity

10sec
140-150% MAS [110% IFT]

20sec
Passive

1-Aerobic Capacity

10sec
130% MAS [100% IFT]

20sec
40-60% MAS

1-Aerobic Capacity

10sec
140-150% MAS [110% IFT]

60sec
0-50% MAS

2-Aerobic Power

2min
100% MAS

2min
50-70% MAS

2-Aerobic Power

4min
100% MAS

3min
Passive

2-Aerobic Power

15-30sec
100% MAS

15-30sec
50-70% MAS

2-Aerobic Power

30sec
100% MAS

15sec
Passive

2-Aerobic Power

30sec
90% MAS

15sec
50-70% MAS

2-Aerobic Power

45sec
90% MAS

15sec
Passive

2-Aerobic Power

30sec
120-130% MAS

30sec
Passive

2-Aerobic Power

15sec
140-150% MAS [110% IFT]

45sec
50-70% MAS

3-Lactic Anaerobic

20sec
130-170% MAS [130% IFT]

10sec
Passive

3-Lactic Anaerobic

15sec
130-170% MAS [110% IFT]

30sec
0-50% MAS

3-Lactic Anaerobic

30sec
all out [180% MAS]

4min
Passive

3-Lactic Anaerobic

4-6sec
all out [200% MAS]

20sec
Passive

4-Alactic Anaerobic

2-10sec
all out [200% MAS]

2-5min
Passive

4-Alactic Anaerobic

2-15sec
all out [>180% MAS]

20-90sec
Passive

Lactic Anaerobic

60sec
all out [160% MAS]

2min
Passive

Work:Recovery Ratio

Typical Format

None

1x W:120min [50-60 %MAS]

None

1x W:90min [50-130 %MAS]

None

1x W:75min [60-70 %MAS]

None

1x W:45min [70-75 %MAS]

2:1
Active

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

2x W:10min [80 %MAS] R:5min[50 %MAS]

2:1
Active

10x W:2min [90 %MAS] R:1min [50 %MAS]

6x W:4min [90 %MAS] R:2min[50 %MAS]

4:1
Passive

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

12x W:2min [90 %MAS] R:30sec[passive]

1:2
Passive

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

2x W:10min [10:20 @ 150:0 %MAS] RR:3min [passive]

1:2
Active

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

2x W:10min [10:20 @ 130:50 %MAS] RR:3min [passive]

1:6 to 1:2
Passive/Active

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

3x W:8min [12:40 @ 150:0 %MAS] RR:3min [passive/active]
3x W:8min [14:30 @ 150:0 %MAS] RR:3min [passive/active]

1:1
Active

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

6x W:3min [100 %MAS] R:3min [50 %MAS]

1.5:1
Passive

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

5x W:3min [105 %MAS] R:2min [passive]

1:1
Active

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

2x W:10min [15:15 @ 100:70 %MAS] RR:3min [passive]

2:1
Passive

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

2x W:10min [30:15 @ 100:0 %MAS] RR:3min [passive]

2:1
Active

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

2x W:10min [30:15 @ 90:70 %MAS] RR:3min [passive]

3:1
Passive

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

2x W:10min [45:15 @ 90:0 %MAS] RR:3min [passive]

1:1
Passive

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

2x W:10min [30:30 @ 120:0 %MAS] RR:3min [passive]

1:3
Active

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

2x W:10min [15:45 @ 140:70 %MAS] RR:3min [passive]

2:1
Passive

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

3x W:6min [20:10 @ 140:0 %MAS] RR:3min [passive]

1:2 to 2:1
Passive/Active

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

3x W:8min [20:20 @ 14:0 %MAS] RR:3min [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]

1:8
Passive/Active

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

2x {4x W:30sec [>180 %MAS] R:4min [passive/active]} RR:8min

1:5
Passive

1:30
Passive/Active

1:6
Passive/Active

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

3x W:4min [6:10 @ >200:0 %MAS] RR:3min [passive/active]

1:2
Passive/Active

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

2x {3x W:60sec [>160 %MAS] R:2min [passive/active]} RR:8min

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
Alactic Power
Alactic Power
Alactic Capacity
Alactic Capacity
Lactic Power
Lactic Power
Lactic Power
Lactic Power
Lactic Power
Lactic Capacity
Lactic Capacity
Lactic Capacity
Lactic Capacity
Lactic Capacity
Intensive intermittents / LA Cap
Intensive intermittents
Intensive intermittents
Intensive-Extensive intermittents
Extensive intermittents
Extensive intermittents
Intensive Intervals
Extensive-Intensive Intervals
Extensive Intervals
Threshold
Threshold
Sweet Spot
Sweet Spot
Intensive Endurance
Intensive Endurance
Extensive Endurance
Extensive Endurance

MAS
200%
195%
190%
185%
180%
175%
170%
165%
160%
155%
150%
145%
140%
135%
130%
125%
120%
115%
110%
105%
100%
95%
90%
85%
80%
75%
70%
65%
60%
55%
50%

v30-15
% HR max
Physiological
VMAX
150.00%
146.25%
142.50%
138.75%
135.00%
Everything over 100% v30-15
131.25%
127.50% should be used with % of ANR2 or
Anaerobic Reserve which is
123.75%
calculated
by measuring VMAX or
120.00%
MSS
116.25%
112.50%
108.75%
105.00%
101.25%
97.50%
93.75%
Intensities over 100% MAS
90.00%
could/should use ANR 1
86.25%
82.50%
78.75%
75.00%
100%
VO2max
71.25%
67.50%
63.75%
90%
VT2/LT4
60.00%
VT2/LT4
56.25%
85%
52.50%
48.75%
80%
VT1/LT2
45.00%
75%
VT1/LT2
41.25%
37.50%

ANR 1
100%
95%
90%
85%
80%
75%
70%
65%
60%
55%
50%
45%
40%
35%
30%
25%
20%
15%
10%
5%
0%

ANR 2
100%
92%
85%
77%
69%
62%
54%
46%
38%
31%
23%
15%
8%
0%

MAS
km/h
10.0
10.1
10.2
10.3
10.4
10.5
10.6
10.7
10.8
10.9
11.0
11.1
11.2
11.3
11.4
11.5
11.6
11.7
11.8
11.9
12.0
12.1
12.2
12.3
12.4
12.5
12.6
12.7
12.8
12.9
13.0
13.1
13.2
13.3
13.4
13.5
13.6
13.7
13.8
13.9
14.0
14.1
14.2
14.3
14.4
14.5
14.6
14.7
14.8
14.9
15.0
15.1
15.2
15.3
15.4
15.5
15.6
15.7
15.8
15.9
16.0
16.1
16.2
16.3
16.4
16.5
16.6
16.7
16.8
16.9
17.0
17.1
17.2
17.3
17.4
17.5
17.6
17.7
17.8
17.9
18.0
18.1
18.2
18.3
18.4
18.5
18.6
18.7
18.8
18.9
19.0
19.1
19.2
19.3
19.4
19.5
19.6
19.7
19.8
19.9
20.0
20.1
20.2
20.3
20.4
20.5
20.6
20.7
20.8
20.9
21.0
21.1
21.2
21.3
21.4
21.5
21.6
21.7
21.8
21.9
22.0
22.1
22.2
22.3
22.4
22.5
22.6
22.7
22.8
22.9
23.0
23.1
23.2
23.3
23.4
23.5
23.6
23.7
23.8
23.9
24.0
24.1
24.2
24.3
24.4
24.5
24.6
24.7
24.8
24.9
25.0

m/s
2.78
2.81
2.83
2.86
2.89
2.92
2.94
2.97
3.00
3.03
3.06
3.08
3.11
3.14
3.17
3.19
3.22
3.25
3.28
3.31
3.33
3.36
3.39
3.42
3.44
3.47
3.50
3.53
3.56
3.58
3.61
3.64
3.67
3.69
3.72
3.75
3.78
3.81
3.83
3.86
3.89
3.92
3.94
3.97
4.00
4.03
4.06
4.08
4.11
4.14
4.17
4.19
4.22
4.25
4.28
4.31
4.33
4.36
4.39
4.42
4.44
4.47
4.50
4.53
4.56
4.58
4.61
4.64
4.67
4.69
4.72
4.75
4.78
4.81
4.83
4.86
4.89
4.92
4.94
4.97
5.00
5.03
5.06
5.08
5.11
5.14
5.17
5.19
5.22
5.25
5.28
5.31
5.33
5.36
5.39
5.42
5.44
5.47
5.50
5.53
5.56
5.58
5.61
5.64
5.67
5.69
5.72
5.75
5.78
5.81
5.83
5.86
5.89
5.92
5.94
5.97
6.00
6.03
6.06
6.08
6.11
6.14
6.17
6.19
6.22
6.25
6.28
6.31
6.33
6.36
6.39
6.42
6.44
6.47
6.50
6.53
6.56
6.58
6.61
6.64
6.67
6.69
6.72
6.75
6.78
6.81
6.83
6.86
6.89
6.92
6.94

1200m
7:12
7:07
7:03
6:59
6:55
6:51
6:47
6:43
6:40
6:36
6:32
6:29
6:25
6:22
6:18
6:15
6:12
6:09
6:06
6:03
6:00
5:57
5:54
5:51
5:48
5:45
5:42
5:40
5:37
5:34
5:32
5:29
5:27
5:24
5:22
5:20
5:17
5:15
5:13
5:10
5:08
5:06
5:04
5:02
5:00
4:57
4:55
4:53
4:51
4:49
4:48
4:46
4:44
4:42
4:40
4:38
4:36
4:35
4:33
4:31
4:30
4:28
4:26
4:25
4:23
4:21
4:20
4:18
4:17
4:15
4:14
4:12
4:11
4:09
4:08
4:06
4:05
4:04
4:02
4:01
4:00
3:58
3:57
3:56
3:54
3:53
3:52
3:51
3:49
3:48
3:47
3:46
3:45
3:43
3:42
3:41
3:40
3:39
3:38
3:37
3:36
3:34
3:33
3:32
3:31
3:30
3:29
3:28
3:27
3:26
3:25
3:24
3:23
3:22
3:21
3:20
3:20
3:19
3:18
3:17
3:16
3:15
3:14
3:13
3:12
3:12
3:11
3:10
3:09
3:08
3:07
3:07
3:06
3:05
3:04
3:03
3:03
3:02
3:01
3:00
3:00
2:59
2:58
2:57
2:57
2:56
2:55
2:54
2:54
2:53
2:52

1500m
9:00
8:54
8:49
8:44
8:39
8:34
8:29
8:24
8:20
8:15
8:10
8:06
8:02
7:57
7:53
7:49
7:45
7:41
7:37
7:33
7:30
7:26
7:22
7:19
7:15
7:12
7:08
7:05
7:01
6:58
6:55
6:52
6:49
6:46
6:42
6:40
6:37
6:34
6:31
6:28
6:25
6:22
6:20
6:17
6:15
6:12
6:09
6:07
6:04
6:02
6:00
5:57
5:55
5:52
5:50
5:48
5:46
5:43
5:41
5:39
5:37
5:35
5:33
5:31
5:29
5:27
5:25
5:23
5:21
5:19
5:17
5:15
5:13
5:12
5:10
5:08
5:06
5:05
5:03
5:01
5:00
4:58
4:56
4:55
4:53
4:51
4:50
4:48
4:47
4:45
4:44
4:42
4:41
4:39
4:38
4:36
4:35
4:34
4:32
4:31
4:30
4:28
4:27
4:26
4:24
4:23
4:22
4:20
4:19
4:18
4:17
4:15
4:14
4:13
4:12
4:11
4:10
4:08
4:07
4:06
4:05
4:04
4:03
4:02
4:01
4:00
3:58
3:57
3:56
3:55
3:54
3:53
3:52
3:51
3:50
3:49
3:48
3:47
3:46
3:45
3:45
3:44
3:43
3:42
3:41
3:40
3:39
3:38
3:37
3:36
3:36

Time Trial
1600m
9:36
9:30
9:24
9:19
9:13
9:08
9:03
8:58
8:53
8:48
8:43
8:38
8:34
8:29
8:25
8:20
8:16
8:12
8:08
8:04
8:00
7:56
7:52
7:48
7:44
7:40
7:37
7:33
7:29
7:26
7:23
7:19
7:16
7:13
7:09
7:06
7:03
7:00
6:57
6:54
6:51
6:48
6:45
6:42
6:40
6:37
6:34
6:31
6:29
6:26
6:24
6:21
6:18
6:16
6:14
6:11
6:09
6:06
6:04
6:02
6:00
5:57
5:55
5:53
5:51
5:49
5:46
5:44
5:42
5:40
5:38
5:36
5:34
5:32
5:31
5:29
5:27
5:25
5:23
5:21
5:20
5:18
5:16
5:14
5:13
5:11
5:09
5:08
5:06
5:04
5:03
5:01
5:59
4:58
4:56
4:55
4:53
4:52
4:50
4:49
4:48
4:46
4:45
4:43
4:42
4:40
4:39
4:38
4:36
4:35
4:34
4:32
4:31
4:30
4:29
4:27
4:26
4:25
4:24
4:23
4:21
4:20
4:19
4:18
4:17
4:16
4:14
4:13
4:12
4:11
4:10
4:09
4:08
4:07
4:06
4:05
4:04
4:03
4:02
4:01
4:00
3:59
3:58
3:57
3:56
3:55
3:54
3:53
3:52
3:51
3:50

5min
833 m
842 m
850 m
858 m
867 m
875 m
883 m
892 m
900 m
908 m
917 m
925 m
933 m
942 m
950 m
958 m
967 m
975 m
983 m
992 m
1000 m
1008 m
1017 m
1025 m
1033 m
1042 m
1050 m
1058 m
1067 m
1075 m
1083 m
1092 m
1100 m
1108 m
1117 m
1125 m
1133 m
1142 m
1150 m
1158 m
1167 m
1175 m
1183 m
1192 m
1200 m
1208 m
1217 m
1225 m
1233 m
1242 m
1250 m
1258 m
1267 m
1275 m
1283 m
1292 m
1300 m
1308 m
1317 m
1325 m
1333 m
1342 m
1350 m
1358 m
1367 m
1375 m
1383 m
1392 m
1400 m
1408 m
1417 m
1425 m
1433 m
1442 m
1450 m
1458 m
1467 m
1475 m
1483 m
1492 m
1500 m
1508 m
1517 m
1525 m
1533 m
1542 m
1550 m
1558 m
1567 m
1575 m
1583 m
1592 m
1600 m
1608 m
1617 m
1625 m
1633 m
1642 m
1650 m
1658 m
1667 m
1675 m
1683 m
1692 m
1700 m
1708 m
1717 m
1725 m
1733 m
1742 m
1750 m
1758 m
1767 m
1775 m
1783 m
1792 m
1800 m
1808 m
1817 m
1825 m
1833 m
1842 m
1850 m
1858 m
1867 m
1875 m
1883 m
1892 m
1900 m
1908 m
1917 m
1925 m
1933 m
1942 m
1950 m
1958 m
1967 m
1975 m
1983 m
1992 m
2000 m
2008 m
2017 m
2025 m
2033 m
2042 m
2050 m
2058 m
2067 m
2075 m
2083 m

6min
1000 m
1010 m
1020 m
1030 m
1040 m
1050 m
1060 m
1070 m
1080 m
1090 m
1100 m
1110 m
1120 m
1130 m
1140 m
1150 m
1160 m
1170 m
1180 m
1190 m
1200 m
1210 m
1220 m
1230 m
1240 m
1250 m
1260 m
1270 m
1280 m
1290 m
1300 m
1310 m
1320 m
1330 m
1340 m
1350 m
1360 m
1370 m
1380 m
1390 m
1400 m
1410 m
1420 m
1430 m
1440 m
1450 m
1460 m
1470 m
1480 m
1490 m
1500 m
1510 m
1520 m
1530 m
1540 m
1550 m
1560 m
1570 m
1580 m
1590 m
1600 m
1610 m
1620 m
1630 m
1640 m
1650 m
1660 m
1670 m
1680 m
1690 m
1700 m
1710 m
1720 m
1730 m
1740 m
1750 m
1760 m
1770 m
1780 m
1790 m
1800 m
1810 m
1820 m
1830 m
1840 m
1850 m
1860 m
1870 m
1880 m
1890 m
1900 m
1910 m
1920 m
1930 m
1940 m
1950 m
1960 m
1970 m
1980 m
1990 m
2000 m
2010 m
2020 m
2030 m
2040 m
2050 m
2060 m
2070 m
2080 m
2090 m
2100 m
2110 m
2120 m
2130 m
2140 m
2150 m
2160 m
2170 m
2180 m
2190 m
2200 m
2210 m
2220 m
2230 m
2240 m
2250 m
2260 m
2270 m
2280 m
2290 m
2300 m
2310 m
2320 m
2330 m
2340 m
2350 m
2360 m
2370 m
2380 m
2390 m
2400 m
2410 m
2420 m
2430 m
2440 m
2450 m
2460 m
2470 m
2480 m
2490 m
2500 m

BEEP
Distance
655 m
692 m
729 m
766 m
804 m
842 m
881 m
920 m
959 m
998 m
1038 m
1078 m
1119 m
1159 m
1200 m
1242 m
1284 m
1326 m
1368 m
1411 m
1454 m
1497 m
1541 m
1585 m
1629 m
1674 m
1719 m
1764 m
1810 m
1856 m
1902 m
1949 m
1996 m
2043 m
2091 m
2139 m
2187 m
2236 m
2285 m
2334 m
2383 m
2433 m
2484 m
2534 m
2585 m
2636 m
2688 m
2740 m
2792 m
2844 m
2897 m
2950 m
3004 m
3058 m
3112 m
3166 m
3221 m
3276 m
3332 m
3388 m
3444 m
3500 m
3557 m
3614 m
3671 m
3729 m
3787 m
3846 m
3904 m
3963 m
4023 m
4083 m
4143 m
4203 m
4264 m
4325 m
4386 m
4448 m
4510 m
4572 m
4635 m
4698 m
4761 m
4825 m
4889 m
4953 m
5017 m
5082 m
5148 m
5213 m
5279 m
5345 m
5412 m
5479 m
5546 m
5614 m
5682 m
5750 m
5818 m
5887 m
5956 m
6026 m
6096 m
6166 m
6236 m
6307 m
6378 m
6450 m
6522 m
6594 m
6666 m
6739 m
6812 m
6885 m
6959 m
7033 m
7108 m
7182 m
7258 m
7333 m
7409 m
7485 m
7561 m
7638 m
7715 m
7792 m
7870 m
7948 m
8026 m
8105 m
8184 m
8263 m
8343 m
8423 m
8503 m
8584 m
8665 m
8746 m
8828 m
8909 m
8992 m
9074 m
9157 m
9240 m
9324 m
9408 m
9492 m
9577 m
9662 m
9747 m
9832 m

1200m
7:32
7:28
7:23
7:19
7:15
7:11
7:07
7:04
7:00
6:56
6:53
6:49
6:46
6:42
6:39
6:35
6:32
6:29
6:26
6:23
6:20
6:17
6:14
6:11
6:08
6:05
6:03
6:00
5:57
5:55
5:52
5:50
5:47
5:45
5:42
5:40
5:37
5:35
5:33
5:31
5:28
5:26
5:24
5:22
5:20
5:18
5:16
5:14
5:12
5:10
5:08
5:06
5:04
5:02
5:00
4:59
4:57
4:55
4:53
4:51
4:50
4:48
4:46
4:45
4:43
4:42
4:40
4:38
4:37
4:35
4:34
4:32
4:31
4:30
4:28
4:27
4:25
4:24
4:22
4:21
4:20
4:18
4:17
4:16
4:15
4:13
4:12
4:11
4:10
4:08
4:07
4:06
4:05
4:04
4:02
4:01
4:00
3:59
3:58
3:57
3:56
3:55
3:54
3:53
3:52
3:51
3:50
3:48
3:47
3:46
3:46
3:45
3:44
3:43
3:42
3:41
3:40
3:39
3:38
3:37
3:36
3:35
3:34
3:34
3:33
3:32
3:31
3:30
3:29
3:28
3:28
3:27
3:26
3:25
3:24
3:24
3:23
3:22
3:21
3:21
3:20
3:19
3:18
3:18
3:17
3:16
3:15
3:15
3:14
3:13
3:13

Shuttle length (m)

COD time (s)
Shuttles
1500m
1600m
9:25
10:03
9:20
9:57
9:15
9:52
9:10
9:46
9:05
9:41
9:00
9:35
8:55
9:30
8:50
9:25
8:45
9:20
8:41
9:15
8:36
9:10
8:32
9:06
8:28
9:01
8:23
8:57
8:19
8:52
8:15
8:48
8:11
8:43
8:07
8:39
8:03
8:35
7:59
8:31
7:55
8:27
7:52
8:23
7:48
8:19
7:44
8:15
7:41
8:11
7:37
8:08
7:34
8:04
7:31
8:00
7:27
7:57
7:24
7:53
7:21
7:50
7:18
7:46
7:14
7:43
7:11
7:40
7:08
7:37
7:05
7:33
7:02
7:30
7:00
7:27
6:57
7:24
6:54
7:21
6:51
7:18
6:48
7:15
6:46
7:12
6:43
7:10
6:40
7:07
6:38
7:04
6:35
7:01
6:33
6:59
6:30
6:56
6:28
6:53
6:25
6:51
6:23
6:48
6:21
6:46
6:18
6:43
6:16
6:41
6:14
6:38
6:12
6:36
6:09
6:34
6:07
6:31
6:05
6:29
6:03
6:27
6:01
6:25
5:59
6:22
5:57
6:20
5:55
6:18
5:53
6:16
5:51
6:14
5:49
6:12
5:47
6:10
5:45
6:08
5:43
6:06
5:41
6:04
5:39
6:02
5:38
6:00
5:36
5:58
5:34
5:56
5:32
5:54
5:30
5:52
5:29
5:50
5:27
5:49
5:25
5:47
5:24
5:45
5:22
5:43
5:20
5:42
5:19
5:40
5:17
5:38
5:16
5:36
5:14
5:35
5:13
5:33
5:11
5:32
5:10
5:30
5:08
5:28
5:07
5:27
5:05
5:25
5:04
5:24
5:02
5:22
5:01
5:21
5:00
5:19
4:58
5:18
4:57
5:16
4:55
5:15
4:54
5:13
4:53
5:12
4:51
5:11
4:50
5:09
4:49
5:08
4:48
5:06
4:46
5:05
4:45
5:04
4:44
5:02
4:43
5:01
4:41
5:00
4:40
4:58
4:39
4:57
4:38
4:56
4:37
4:55
4:35
4:53
4:34
4:52
4:33
4:51
4:32
4:50
4:31
4:49
4:30
4:47
4:29
4:46
4:28
4:45
4:26
4:44
4:25
4:43
4:24
4:42
4:23
4:41
4:22
4:39
4:21
4:38
4:20
4:37
4:19
4:36
4:18
4:35
4:17
4:34
4:16
4:33
4:15
4:32
4:14
4:31
4:13
4:30
4:12
4:29
4:11
4:28
4:10
4:27
4:09
4:26
4:09
4:25
4:08
4:24
4:07
4:23
4:06
4:22
4:05
4:21
4:04
4:20
4:03
4:19
4:02
4:18
4:01
4:17

40
0.7

100%

Lap (m)
Time (s)

400
30

Shuttle (m)
Time (s)

40
30

km/h

m/s

min:sec/km

m/min

min:sec/Lap

m/0:30

# Shuttles/0:30

Shuttle m/0:30

Shuttles time

Shuttle length

10.0
10.1
10.2
10.3
10.4
10.5
10.6
10.7
10.8
10.9
11.0
11.1
11.2
11.3
11.4
11.5
11.6
11.7
11.8
11.9
12.0
12.1
12.2
12.3
12.4
12.5
12.6
12.7
12.8
12.9
13.0
13.1
13.2
13.3
13.4
13.5
13.6
13.7
13.8
13.9
14.0
14.1
14.2
14.3
14.4
14.5
14.6
14.7
14.8
14.9
15.0
15.1
15.2
15.3
15.4
15.5
15.6
15.7
15.8
15.9
16.0
16.1
16.2
16.3
16.4
16.5
16.6
16.7
16.8
16.9
17.0
17.1
17.2
17.3
17.4
17.5
17.6
17.7
17.8
17.9
18.0
18.1
18.2
18.3
18.4
18.5
18.6
18.7
18.8
18.9
19.0
19.1
19.2
19.3
19.4
19.5
19.6
19.7
19.8
19.9
20.0
20.1
20.2
20.3
20.4
20.5
20.6
20.7
20.8
20.9
21.0
21.1
21.2
21.3
21.4
21.5
21.6
21.7
21.8
21.9
22.0
22.1
22.2
22.3
22.4
22.5
22.6
22.7
22.8
22.9
23.0
23.1
23.2
23.3
23.4
23.5
23.6
23.7
23.8
23.9
24.0
24.1
24.2
24.3
24.4
24.5
24.6
24.7
24.8
24.9
25.0

2.78
2.81
2.83
2.86
2.89
2.92
2.94
2.97
3.00
3.03
3.06
3.08
3.11
3.14
3.17
3.19
3.22
3.25
3.28
3.31
3.33
3.36
3.39
3.42
3.44
3.47
3.50
3.53
3.56
3.58
3.61
3.64
3.67
3.69
3.72
3.75
3.78
3.81
3.83
3.86
3.89
3.92
3.94
3.97
4.00
4.03
4.06
4.08
4.11
4.14
4.17
4.19
4.22
4.25
4.28
4.31
4.33
4.36
4.39
4.42
4.44
4.47
4.50
4.53
4.56
4.58
4.61
4.64
4.67
4.69
4.72
4.75
4.78
4.81
4.83
4.86
4.89
4.92
4.94
4.97
5.00
5.03
5.06
5.08
5.11
5.14
5.17
5.19
5.22
5.25
5.28
5.31
5.33
5.36
5.39
5.42
5.44
5.47
5.50
5.53
5.56
5.58
5.61
5.64
5.67
5.69
5.72
5.75
5.78
5.81
5.83
5.86
5.89
5.92
5.94
5.97
6.00
6.03
6.06
6.08
6.11
6.14
6.17
6.19
6.22
6.25
6.28
6.31
6.33
6.36
6.39
6.42
6.44
6.47
6.50
6.53
6.56
6.58
6.61
6.64
6.67
6.69
6.72
6.75
6.78
6.81
6.83
6.86
6.89
6.92
6.94

6:00
5:56
5:52
5:49
5:46
5:42
5:39
5:36
5:33
5:30
5:27
5:24
5:21
5:18
5:15
5:13
5:10
5:07
5:05
5:02
5:00
4:57
4:55
4:52
4:50
4:48
4:45
4:43
4:41
4:39
4:36
4:34
4:32
4:30
4:28
4:26
4:24
4:22
4:20
4:18
4:17
4:15
4:13
4:11
4:10
4:08
4:06
4:04
4:03
4:01
4:60
3:58
3:56
3:55
3:53
3:52
3:50
3:49
3:47
3:46
3:45
3:43
3:42
3:40
3:39
3:38
3:36
3:35
3:34
3:33
3:31
3:30
3:29
3:28
3:26
3:25
3:24
3:23
3:22
3:21
3:20
3:18
3:17
3:16
3:15
3:14
3:13
3:12
3:11
3:10
3:09
3:08
3:07
3:06
3:05
3:04
3:03
3:02
3:01
3:00
3:00
2:59
2:58
2:57
2:56
2:55
2:54
2:53
2:53
2:52
2:51
2:50
2:49
2:49
2:48
2:47
2:46
2:45
2:45
2:44
2:43
2:42
2:42
2:41
2:40
2:40
2:39
2:38
2:37
2:37
2:36
2:35
2:35
2:34
2:33
2:33
2:32
2:31
2:31
2:30
2:30
2:29
2:28
2:28
2:27
2:26
2:26
2:25
2:25
2:24
2:24

167 m
168 m
170 m
172 m
173 m
175 m
177 m
178 m
180 m
182 m
183 m
185 m
187 m
188 m
190 m
192 m
193 m
195 m
197 m
198 m
200 m
202 m
203 m
205 m
207 m
208 m
210 m
212 m
213 m
215 m
217 m
218 m
220 m
222 m
223 m
225 m
227 m
228 m
230 m
232 m
233 m
235 m
237 m
238 m
240 m
242 m
243 m
245 m
247 m
248 m
250 m
252 m
253 m
255 m
257 m
258 m
260 m
262 m
263 m
265 m
267 m
268 m
270 m
272 m
273 m
275 m
277 m
278 m
280 m
282 m
283 m
285 m
287 m
288 m
290 m
292 m
293 m
295 m
297 m
298 m
300 m
302 m
303 m
305 m
307 m
308 m
310 m
312 m
313 m
315 m
317 m
318 m
320 m
322 m
323 m
325 m
327 m
328 m
330 m
332 m
333 m
335 m
337 m
338 m
340 m
342 m
343 m
345 m
347 m
348 m
350 m
352 m
353 m
355 m
357 m
358 m
360 m
362 m
363 m
365 m
367 m
368 m
370 m
372 m
373 m
375 m
377 m
378 m
380 m
382 m
383 m
385 m
387 m
388 m
390 m
392 m
393 m
395 m
397 m
398 m
400 m
402 m
403 m
405 m
407 m
408 m
410 m
412 m
413 m
415 m
417 m

2:24
2:22
2:21
2:19
2:18
2:17
2:15
2:14
2:13
2:12
2:10
2:09
2:08
2:07
2:06
2:05
2:04
2:03
2:02
2:01
2:00
1:59
1:58
1:57
1:56
1:55
1:54
1:53
1:52
1:51
1:50
1:49
1:49
1:48
1:47
1:46
1:45
1:45
1:44
1:43
1:42
1:42
1:41
1:40
1:40
1:39
1:38
1:37
1:37
1:36
1:36
1:35
1:34
1:34
1:33
1:32
1:32
1:31
1:31
1:30
1:30
1:29
1:28
1:28
1:27
1:27
1:26
1:26
1:25
1:25
1:24
1:24
1:23
1:23
1:22
1:22
1:21
1:21
1:20
1:20
1:20
1:19
1:19
1:18
1:18
1:17
1:17
1:17
1:16
1:16
1:15
1:15
1:15
1:14
1:14
1:13
1:13
1:13
1:12
1:12
1:12
1:11
1:11
1:10
1:10
1:10
1:09
1:09
1:09
1:08
1:08
1:08
1:07
1:07
1:07
1:06
1:06
1:06
1:06
1:05
1:05
1:05
1:04
1:04
1:04
1:04
1:03
1:03
1:03
1:02
1:02
1:02
1:02
1:01
1:01
1:01
1:01
1:00
1:00
1:00
1:00
0:59
0:59
0:59
0:59
0:58
0:58
0:58
0:58
0:57
0:57

83 m
84 m
85 m
86 m
87 m
88 m
88 m
89 m
90 m
91 m
92 m
92 m
93 m
94 m
95 m
96 m
97 m
97 m
98 m
99 m
100 m
101 m
102 m
103 m
103 m
104 m
105 m
106 m
107 m
108 m
108 m
109 m
110 m
111 m
112 m
113 m
113 m
114 m
115 m
116 m
117 m
118 m
118 m
119 m
120 m
121 m
122 m
122 m
123 m
124 m
125 m
126 m
127 m
128 m
128 m
129 m
130 m
131 m
132 m
133 m
133 m
134 m
135 m
136 m
137 m
138 m
138 m
139 m
140 m
141 m
142 m
143 m
143 m
144 m
145 m
146 m
147 m
147 m
148 m
149 m
150 m
151 m
152 m
153 m
153 m
154 m
155 m
156 m
157 m
157 m
158 m
159 m
160 m
161 m
162 m
163 m
163 m
164 m
165 m
166 m
167 m
168 m
168 m
169 m
170 m
171 m
172 m
173 m
173 m
174 m
175 m
176 m
177 m
178 m
178 m
179 m
180 m
181 m
182 m
183 m
183 m
184 m
185 m
186 m
187 m
188 m
188 m
189 m
190 m
191 m
192 m
193 m
193 m
194 m
195 m
196 m
197 m
198 m
198 m
199 m
200 m
201 m
202 m
203 m
203 m
204 m
205 m
206 m
207 m
207 m
208 m

1.99x
2.01x
2.02x
2.04x
2.06x
2.08x
2.1x
2.12x
2.14x
2.16x
2.18x
2.19x
2.21x
2.23x
2.25x
2.27x
2.29x
2.31x
2.32x
2.34x
2.36x
2.38x
2.4x
2.42x
2.44x
2.45x
2.47x
2.49x
2.51x
2.53x
2.55x
2.57x
2.58x
2.6x
2.62x
2.64x
2.66x
2.68x
2.69x
2.71x
2.73x
2.75x
2.77x
2.79x
2.8x
2.82x
2.84x
2.86x
2.88x
2.89x
2.91x
2.93x
2.95x
2.97x
2.98x
3x
3.02x
3.04x
3.06x
3.07x
3.09x
3.11x
3.13x
3.15x
3.16x
3.18x
3.2x
3.22x
3.24x
3.25x
3.27x
3.29x
3.31x
3.32x
3.34x
3.36x
3.38x
3.4x
3.41x
3.43x
3.45x
3.47x
3.48x
3.5x
3.52x
3.54x
3.55x
3.57x
3.59x
3.61x
3.62x
3.64x
3.66x
3.68x
3.69x
3.71x
3.73x
3.75x
3.76x
3.78x
3.8x
3.81x
3.83x
3.85x
3.87x
3.88x
3.9x
3.92x
3.94x
3.95x
3.97x
3.99x
4x
4.02x
4.04x
4.06x
4.07x
4.09x
4.11x
4.12x
4.14x
4.16x
4.17x
4.19x
4.21x
4.23x
4.24x
4.26x
4.28x
4.29x
4.31x
4.33x
4.34x
4.36x
4.38x
4.39x
4.41x
4.43x
4.44x
4.46x
4.48x
4.49x
4.51x
4.53x
4.54x
4.56x
4.58x
4.59x
4.61x
4.63x
4.64x

79 m
80 m
81 m
82 m
82 m
83 m
84 m
85 m
86 m
86 m
87 m
88 m
89 m
89 m
90 m
91 m
92 m
92 m
93 m
94 m
94 m
95 m
96 m
97 m
97 m
98 m
99 m
100 m
100 m
101 m
102 m
103 m
103 m
104 m
105 m
106 m
106 m
107 m
108 m
109 m
109 m
110 m
111 m
111 m
112 m
113 m
114 m
114 m
115 m
116 m
117 m
117 m
118 m
119 m
119 m
120 m
121 m
122 m
122 m
123 m
124 m
124 m
125 m
126 m
127 m
127 m
128 m
129 m
129 m
130 m
131 m
132 m
132 m
133 m
134 m
134 m
135 m
136 m
137 m
137 m
138 m
139 m
139 m
140 m
141 m
141 m
142 m
143 m
144 m
144 m
145 m
146 m
146 m
147 m
148 m
148 m
149 m
150 m
151 m
151 m
152 m
153 m
153 m
154 m
155 m
155 m
156 m
157 m
157 m
158 m
159 m
159 m
160 m
161 m
162 m
162 m
163 m
164 m
164 m
165 m
166 m
166 m
167 m
168 m
168 m
169 m
170 m
170 m
171 m
172 m
172 m
173 m
174 m
174 m
175 m
176 m
176 m
177 m
178 m
178 m
179 m
180 m
180 m
181 m
182 m
182 m
183 m
184 m
184 m
185 m
186 m

0:44
0:44
0:43
0:43
0:42
0:42
0:42
0:41
0:41
0:41
0:40
0:40
0:39
0:39
0:39
0:38
0:38
0:38
0:38
0:37
0:37
0:37
0:36
0:36
0:36
0:35
0:35
0:35
0:35
0:34
0:34
0:34
0:34
0:33
0:33
0:33
0:33
0:32
0:32
0:32
0:32
0:32
0:31
0:31
0:31
0:31
0:30
0:30
0:30
0:30
0:30
0:30
0:29
0:29
0:29
0:29
0:29
0:28
0:28
0:28
0:28
0:28
0:28
0:27
0:27
0:27
0:27
0:27
0:27
0:26
0:26
0:26
0:26
0:26
0:26
0:26
0:25
0:25
0:25
0:25
0:25
0:25
0:25
0:25
0:24
0:24
0:24
0:24
0:24
0:24
0:24
0:24
0:23
0:23
0:23
0:23
0:23
0:23
0:23
0:23
0:23
0:22
0:22
0:22
0:22
0:22
0:22
0:22
0:22
0:22
0:21
0:21
0:21
0:21
0:21
0:21
0:21
0:21
0:21
0:21
0:21
0:20
0:20
0:20
0:20
0:20
0:20
0:20
0:20
0:20
0:20
0:20
0:20
0:19
0:19
0:19
0:19
0:19
0:19
0:19
0:19
0:19
0:19
0:19
0:19
0:19
0:18
0:18
0:18
0:18
0:18

26 m
27 m
27 m
27 m
28 m
28 m
28 m
28 m
29 m
29 m
29 m
29 m
30 m
30 m
30 m
30 m
31 m
31 m
31 m
32 m
32 m
32 m
32 m
33 m
33 m
33 m
33 m
34 m
34 m
34 m
34 m
35 m
35 m
35 m
35 m
36 m
36 m
36 m
37 m
37 m
37 m
37 m
38 m
38 m
38 m
38 m
39 m
39 m
39 m
39 m
40 m
40 m
40 m
41 m
41 m
41 m
41 m
42 m
42 m
42 m
42 m
43 m
43 m
43 m
43 m
44 m
44 m
44 m
44 m
45 m
45 m
45 m
46 m
46 m
46 m
46 m
47 m
47 m
47 m
47 m
48 m
48 m
48 m
48 m
49 m
49 m
49 m
50 m
50 m
50 m
50 m
51 m
51 m
51 m
51 m
52 m
52 m
52 m
52 m
53 m
53 m
53 m
53 m
54 m
54 m
54 m
55 m
55 m
55 m
55 m
56 m
56 m
56 m
56 m
57 m
57 m
57 m
57 m
58 m
58 m
58 m
59 m
59 m
59 m
59 m
60 m
60 m
60 m
60 m
61 m
61 m
61 m
61 m
62 m
62 m
62 m
62 m
63 m
63 m
63 m
64 m
64 m
64 m
64 m
65 m
65 m
65 m
65 m
66 m
66 m
66 m

% MAS
Velocity and Pace

5min
795 m
802 m
810 m
817 m
825 m
833 m
840 m
848 m
855 m
863 m
870 m
878 m
885 m
893 m
900 m
908 m
915 m
923 m
930 m
937 m
945 m
952 m
960 m
967 m
975 m
982 m
989 m
997 m
1004 m
1012 m
1019 m
1026 m
1034 m
1041 m
1048 m
1056 m
1063 m
1070 m
1078 m
1085 m
1092 m
1100 m
1107 m
1114 m
1121 m
1129 m
1136 m
1143 m
1151 m
1158 m
1165 m
1172 m
1180 m
1187 m
1194 m
1201 m
1208 m
1216 m
1223 m
1230 m
1237 m
1244 m
1251 m
1259 m
1266 m
1273 m
1280 m
1287 m
1294 m
1301 m
1309 m
1316 m
1323 m
1330 m
1337 m
1344 m
1351 m
1358 m
1365 m
1372 m
1379 m
1386 m
1393 m
1400 m
1407 m
1414 m
1421 m
1428 m
1435 m
1442 m
1449 m
1456 m
1463 m
1470 m
1477 m
1484 m
1491 m
1498 m
1505 m
1512 m
1519 m
1526 m
1533 m
1540 m
1547 m
1554 m
1560 m
1567 m
1574 m
1581 m
1588 m
1595 m
1602 m
1608 m
1615 m
1622 m
1629 m
1636 m
1643 m
1649 m
1656 m
1663 m
1670 m
1677 m
1683 m
1690 m
1697 m
1704 m
1710 m
1717 m
1724 m
1731 m
1737 m
1744 m
1751 m
1758 m
1764 m
1771 m
1778 m
1784 m
1791 m
1798 m
1804 m
1811 m
1818 m
1824 m
1831 m
1838 m
1844 m
1851 m
1858 m

6min
954 m
963 m
972 m
981 m
990 m
999 m
1008 m
1017 m
1026 m
1035 m
1044 m
1053 m
1062 m
1071 m
1080 m
1089 m
1098 m
1107 m
1116 m
1125 m
1134 m
1143 m
1152 m
1161 m
1170 m
1178 m
1187 m
1196 m
1205 m
1214 m
1223 m
1232 m
1240 m
1249 m
1258 m
1267 m
1276 m
1284 m
1293 m
1302 m
1311 m
1320 m
1328 m
1337 m
1346 m
1355 m
1363 m
1372 m
1381 m
1389 m
1398 m
1407 m
1415 m
1424 m
1433 m
1441 m
1450 m
1459 m
1467 m
1476 m
1485 m
1493 m
1502 m
1510 m
1519 m
1527 m
1536 m
1545 m
1553 m
1562 m
1570 m
1579 m
1587 m
1596 m
1604 m
1613 m
1621 m
1630 m
1638 m
1647 m
1655 m
1664 m
1672 m
1681 m
1689 m
1697 m
1706 m
1714 m
1723 m
1731 m
1739 m
1748 m
1756 m
1764 m
1773 m
1781 m
1790 m
1798 m
1806 m
1814 m
1823 m
1831 m
1839 m
1848 m
1856 m
1864 m
1872 m
1881 m
1889 m
1897 m
1905 m
1914 m
1922 m
1930 m
1938 m
1947 m
1955 m
1963 m
1971 m
1979 m
1987 m
1996 m
2004 m
2012 m
2020 m
2028 m
2036 m
2044 m
2053 m
2061 m
2069 m
2077 m
2085 m
2093 m
2101 m
2109 m
2117 m
2125 m
2133 m
2141 m
2149 m
2157 m
2165 m
2173 m
2181 m
2189 m
2197 m
2205 m
2213 m
2221 m
2229 m

Linear

COD time (s)

Shuttles #
Shuttles

0.7
3