Table 1.

Characteristics of aerobic and anaerobic training during a period of intensified training

Aerobic training	Intensity (%-max heart rate)	Duration (s)	Work:rest (ratio)	Reps	Example	Desired outcome
AHT—long intervals	> 90	60–240	3:1–1:1	2–8	4 × 4 min at > 90%-max heart rate (work:rest 2:1)	↑ Aerobic capacity
AHT—short intervals	> 90	10–60	2:1–1:1	8–30	12 × 30 s at > 90%-max heart rate (work:rest 2:1)	↑ Aerobic capacity

Anaerobic training	Intensity (%-max speed)	Duration (s)	Work:rest (ratio)	Reps	Example	Desired outcome
SET-M—long intervals	50–80	15–90	1:1–1:3	6–12	5 × 60 s at 70%-max speed (work:rest 1:2)	↑ Repeated high-intensity exercise, fatigue tolerance
SET-M—short intervals	60–100	5–15	1:2–1:5	10–25	3 sets 6 × 5 s at near-to-max speed (work:rest 1:3)	↑ Repeated high-intensity exercise and sprinting
SET-P	70–100	15–40	1:5–1:8	4–12	6 × 30 s at near max speed (work:rest 1:6)	↑↑ Repeated high-intensity exercise

AHT aerobic high-intensity training, SET-M speed endurance maintenance training, SET-P speed endurance production training