Table 3 Periodization of the training volume and intensity of aerobic and speed training
Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | |
|---|---|---|---|---|---|---|
Speed training* | 3 × [15 + 15] m with 25 s rest between sprints | 4 × [15 + 15] m with 25 s rest between sprints | 5 × [15 + 15]-m with 25 s rest between sprints | 3 × [15 + 15]-m with 25 s rest between sprints | 5 × [15 + 15]-m with 25 s rest between sprints | 6 × [15 + 15]-m with 25 s rest between sprints |
Aerobic training** | 3 × (10–10 s) at 110% of final velocity (TD: 60 s) | 4 × (10–10 s) at 110% of final velocity (TD: 80 s) | 5 × (10–10 s) at 120% of final velocity (TD: 100 s) | 3 × (10–10 s) at 120% of final velocity (TD: 60 s) | 5 × (10–10 s) at 120% of final velocity (TD: 100 s) | 6 × (10–10 s) at 120% of final velocity (TD: 120 s) |