81
GB
4.4.1 EXTENSIVE (pre-programmed, HR controlled)
Training objectives:
k Improvement of transfer zone from aerobic to anaerobic
metabolism
k Improved metabolism due to improved ability of the working
muscles to burn glycolitic and oxidative enzymes
k Increase in blood buffer capacity
Note: The number of intervals during extensive training is not
strictly specified due to the high intensity of this type of training.
Generally speaking, however, it is found that a training stimulus
is achieved after 5 intervals when doing extensive training. That
is why a beep is emitted after 5 intervals when doing extensive
interval training.
Time and HR zone:
Warm-up: 10 min at 60 – 75 %
HR max. or 80 – 93 % IAT
Interval: 1 min at minimum 90 %
HR max. or 107 % IAT
Rest 30 sec (controlled by time), i.e. after 30
seconds the next interval starts no matter
how much the heart rate has fallen.
Cool-down: 10 min at 60–75 %
HR max. or 80–93 % IAT
4.4.2 INTENSIVE (pre-programmed, time controlled)
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