Heart rate

2 lurkers | 257 watchers
SPR
24 Apr
6:09pm, 24 Apr 2017
23935 posts
SPR
30 secs isn't enough recovery for a proper sprint session, Billat 30/30s sound more like a session aimed at the benefits Pirie intervals are aimed at.
SPR
24 Apr
6:09pm, 24 Apr 2017
23936 posts
SPR
Still they will keep you sharp.
J2R
24 Apr
6:24pm, 24 Apr 2017
422 posts
J2R
The Billat sessions have proved very effective for me, particularly early in the season to get me up to speed again (literally), and with less regularity, as sharpeners throughout the season. They're described here: Link (roll over me to see where I go) Here's a quote from the article: "Veronique recommends using the 30-30 session early in the season as an excellent, easily-tolerated way to kick-start improvements in VO2max, vVO2max, lactate threshold, and running economy." I would say that's right from my experience.
SPR
24 Apr
6:43pm, 24 Apr 2017
23938 posts
SPR
I've done Pirie type sessions before so can understand their sharpening effect. Early season (mid base onwards) is when I'd use them as well.

Sprints I try and do all year round, hills mainly but sometimes flat.

J2R
24 Apr
7:03pm, 24 Apr 2017
423 posts
J2R
SPR, what are you meaning by sprints here? I regularly do a hill sprint session, 8-12 reps of 20 seconds as fast as I can up a slope with a gradient of probably about 7-8%, with walking recoveries back to the bottom (so probably about 2.5 times the sprint time, although I haven't actually timed it). Is this the kind of thing you mean?
SPR
24 Apr
10:47pm, 24 Apr 2017
23943 posts
SPR
J2R - Pure speed, 10-12 secs with walk back recovery taking 2 mins or more, I do 10 reps. I do 20 secs or more when working on speed endurance usually as a blend, eg 6 x 10 secs + 2 x 20.

The hill adds more of a strength bias so when going for flat more speed bias. Hills are the best place to start rather than flats as the hill reduces (eliminates?) injury risk.

About This Thread

Everything you need to know about training with a heart rate monitor. Remember the motto "I can maintain a fast pace over the race distance because I am an Endurance God". Mind the trap door....

Gobi lurks here, but for his advice you must first speak his name. Ask and you shall receive.

A quote:

"The area between the top of the aerobic threshold and anaerobic threshold is somewhat of a no mans land of fitness. It is a mix of aerobic and anaerobic states. For the amount of effort the athlete puts forth, not a whole lot of fitness is produced. It does not train the aerobic or anaerobic energy system to a high degree. This area does have its place in training; it is just not in base season. Unfortunately this area is where I find a lot of athletes spending the majority of their seasons, which retards aerobic development. The athletes heart rate shoots up to this zone with little power or speed being produced when it gets there." Matt Russ, US International Coach

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