Repetition methods
Planned alternation of stress and recovery;
a break does not allow for complete recovery.
Example running:
Speed (intensity): 90-100%
Intensity of effort: 4-30 min.
Extent of effort: 1-6 runs
Duration of effort: depending on the length of the route
Effect of repetition methods:
improvement of aerobic-anaerobic energy supply.
Physiological effect: muscle growth (with short runs at max. intensity), economization of metabolic processes, increase in energy reserves
Training effect: for short runs at maximum intensity = maximum strength, elasticity, maximum speed, acceleration ability, speed endurance / for longer runs = increased aerobic capacity, improved specific stamina
Educational-psychological effect: willpower, ability to increase to maximum individual performance, competition-specific stress tolerance
Practice in the course:
Bike:
5x4-5 min. uphill at max. speed. Take a break when riding back to the start, so that you are fully recovered when you restart.
