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Acceleration sample work outs
Acceleration means to engage repeatedly in hard intense effort followed by rest.
Acceleration
training takes the form of classic interval training
structure. That is, a hard intense effort followed by
a period of recovery, and then subsequent repeats. The
duration of both 'work' and 'recovery' periods can be
manipulated to produce the desired training load and
total volume of work to be performed. Because high levels
of lactic acid are produced by intense efforts, a long
'set rest' period of recovery is often required after
a certain number of repeats are
performed. Additional sets using a given number of repetitions
can then be done.
Here are three acceleration-based, recovery oriented workouts that can be easily modified based on your skill level and current level of fitness. Intensity is expressed as a percentage of maximum (100%) effort. Such workouts can be done twice weekly, with a minimum of 48 hours between sessions. Always be sure to warm up and stretch before, as well as cool down and stretch after your workout.
WORKOUT #1
DISTANCE TIME |
INITIAL SPEED | INTENSITY % OF MAX | RECOVERY PERIOD | NUMBER REPEATS | SET REST | NUMBER SETS |
|---|---|---|---|---|---|---|
| 20 sec acceleration | 15 km/hr | 80% | 20 sec | 5 | 3 min | 1 |
| 10 sec acceleration | 25 km/hr | 85% | 30 sec | 5 | 4 min | 1-3 |
| 5 sec acceleration | 30 km/hr | 90% | 60 sec | 5 | cooldown | 1-2 |
WORKOUT #2
DISTANCE TIME |
INITIAL SPEED | INTENSITY % OF MAX | RECOVERY PERIOD | NUMBER REPEATS | SET REST | NUMBER SETS |
|---|---|---|---|---|---|---|
| 5 sec acceleration | 20 km/hr | 70% | 5 sec | 6-8 | 4 min | 2 |
| 5 sec acceleration | 25 km/hr | 80% | 5 sec | 8-10 | 5 min | 2 |
| 5 sec acceleration | 35 km/hr | 90% | 5 sec | 5 | cooldown | 2 |
WORKOUT #3
DISTANCE TIME |
INITIAL SPEED | INTENSITY % OF MAX | RECOVERY PERIOD | NUMBER REPEATS | SET REST | NUMBER SETS |
|---|---|---|---|---|---|---|
| 30 sec acceleration | 0 km/hr | 85% | none | 1 | 5 sec | 1 |
| 10 sec acceleration | 25 km/hr | 100% | none | 1 | 3 min | 1 |
In
this workout you will acceleration from a standing start
at 85% effort for a period of 30 seconds. Then
coast for 5 seconds (reducing speed to approx. 25 km/hr,
then acceleration with maximum effort for 10 seconds
up to top speed. Rest for 3 minutes, and repeat
anywhere from 5-10 times.
opyright © 2004 Barry Publow. All Rights Reserved.
