Running Based Intervals – Velocities Table
This is a simple Excel workbook with classified methods I always use when it comes to running based intervals and cross-training. It allows you to save your favourite HIIT drills, but also to easily calculate the running distances based on individual MAS results.
Please note that ratios between %HRmax, MAS, v30-15IFT, VT1, VT2 are on average – individuals tend to vary. Look at this as guidelines and use your common sense and experience to adapt it.
Since the previous version I have updated the Excel file and added the typical workouts for the categories.
Feel free to modify it further and/or attach your own methods. You can easily modify the yellow field and the template will automatically calculate the paces.