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Testo: <blockquote data-quote="gioca63" data-source="post: 6878641" data-attributes="member: 15179"> <table style='width: 100%'><tr><td>Typical duration and intensity combinations used in training sessions by elite endurance athletes.</td><td></td><td></td><td></td><td></td></tr><tr><td></td><td>Durationa (min) </td><td>Intensity (%VO2max) </td><td>Total VO2b (L) </td><td>Training load (RPE.min) </td></tr><tr><td>Basic endurance</td><td>120 </td><td>60 </td><td>360 </td><td>240-360 </td></tr><tr><td>Threshold training (lactate ~3-4 mM)</td><td>60 (4x15) </td><td>85 </td><td>293 </td><td>375 </td></tr><tr><td>90 % intervals (lactate ~5-7 mM)</td><td>40 (5x8) </td><td>90 </td><td>218 </td><td>375-425 </td></tr><tr><td>VO2max intervals (lactate ~6-10 mM)</td><td>24 (6x4) </td><td>95 </td><td>152 </td><td>300-350 </td></tr><tr><td>aWarm-up not included. Oxygen consumption calculations based on a male athlete with 5 L.min-1 VO2max and include 15 min warm up at 50 %VO2max for threshold and interval sessions. Examples are based on a manageable accumulated duration at different interval training intensities, and drawn from the training diaries of elite athletes. cSession rating of perceived exertion x duration (Foster et al., 1996; Seiler et al., 2007).</td><td></td><td></td><td></td><td></td></tr></table>Fare 4x15 all 85% del vo2max richiede uno sforzo simile a quello chiesto per fare le 6x4 al 95% vo2max con tempi di esecuzione diversi.allora la domanda delle domande e“is near VO2max interval training more effective for achieving performance gains in athletes than training at the maximal lactate steady state?”se la risposta e si allora il polarizzato ci da una mano ad organizzarci il training</blockquote>

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