Anaerob tolerance/tærskel/kapacitet Evnen til at udholde og transportere mælkesyre. Høj hastighed – I5

Anaerob effekt Evnen til at yde max over kort tid. Acceleration / maximal hastighed – I6

Opvarmning sprint
5 min jævn, 2×70/20, 2×40/20, 2×20/40

4 x 250m. (I-4) Start: 6′, 4 x 200m. (I-4) Start: 6′, 4 x 150m. (I-5) Start: 6′

5 x (1 x 500m. (I-3) P:1 1 x 100m. (I-5)) Start hver 7′, 5 x (1 x 200m. (I-4) P:1 1 x 100m. (I-5)) Start hver 5′

2 x 200m. (I-5) Start: 5′, 3 x 150m. (I-5) Start: 5′, 3 x 100m. (I-6) Start: 5′, 4 x 50m. (I-6) Start: 5′

4x 8 x 30/30 I5/I1 P:3

4 x 5 x (30”/20”/10”) (I1/I3/I6) P. 2, 3 x 4 x (60”/30”/30”) (I1/I4/I5) P. 3

 10 x (105”/15”) (I1/I6) P: 2 , 10 x (90”/30”) (I1/I5)

2 x 5 min (I3) P: 3, 10 x (15”/15”)(I6/I1) P:5, 2 x 3min (I3) P: 2 , 10 x (15”/15”)(I6/I1)

Fast start 8 x 15/105 I7/I1 P:5, 2 x 8 x 30/30 I5/I1 P:3, 15 – 20 min teknik

8 x (30/30)” (I-4/I-0) P: 2′, 8 x (30/30)” (I-4/I-0) P: 2′, 8 x (20/40)” (I-5/I-0)

8 x (30/60/30) – I4/I3/I4 P: 2′ , 8 x (15/30/15) – I5/I4/I5 P: 2`

Modstandsprogrammer

4 x 6 x (40’’/80’’)(I5/I0) Modstand>3< SP.3’

4 x 10 x (30’’/60’’)(I5/I0) Modstand>5< SP.2’

4 x 10 x (20’’/40’’)(I5/I0) Modstand>5< SP.2’