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Anaerobic Alactic Power: Aap1 Aap2

This document outlines four anaerobic workout protocols (AAP1, AAP2, AAC1, AAC2) consisting of 3-4 sets each with short duration high intensity intervals in Zone 5 followed by longer passive rest periods in Zone 1. It also provides three anaerobic lactic workout protocols (ALP1, ALP2, ALC1, ALC2) consisting of 3 sets with intervals in Zone 3 and active rest in Zone 1 or 2. Finally, it outlines two maximal aerobic power protocols (MAP1, MAP2) consisting of 3 sets with longer intervals in Zones 2-3 and active rest between sets and repetitions.

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94 views12 pages

Anaerobic Alactic Power: Aap1 Aap2

This document outlines four anaerobic workout protocols (AAP1, AAP2, AAC1, AAC2) consisting of 3-4 sets each with short duration high intensity intervals in Zone 5 followed by longer passive rest periods in Zone 1. It also provides three anaerobic lactic workout protocols (ALP1, ALP2, ALC1, ALC2) consisting of 3 sets with intervals in Zone 3 and active rest in Zone 1 or 2. Finally, it outlines two maximal aerobic power protocols (MAP1, MAP2) consisting of 3 sets with longer intervals in Zones 2-3 and active rest between sets and repetitions.

Uploaded by

zach
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd

Anaerobic Alactic Power

SET # 3

Intensity
Rest / Sets

SET # 4

Intensity
Rest / Sets

Intensity

Total time

Rest / Reps

0:05
0:05
0:05
0:05
Zone 5

1:00
1:00
1:00
0:00
Zone 1
6:00
1:15
1:15
1:15
0:00
Zone 1

0:05
0:05
0:05
0:05
Zone 5
7:00

1:30
1:30
1:30
0:00
Zone 1

0:05
0:05
0:05
0:05
Zone 5
8:00

1:30
1:30
1:30
0:00
Zone 1

0:05
0:05
0:05
0:05
Zone 5

0:38:05

*** Rest between repetitions is PASSIVE

Done

Time
9:20

Workload

SET # 1

Workload

Intensity
Rest / Sets

Time
11:05

SET # 2

SET # 2

Intensity
Rest / Sets

AAP2

Intensity
Rest / Sets
Time
12:50

SET # 3

SET # 1

AAP1

Intensity

0:10
0:10
0:10
0:10
0:10
0:10
Zone 5
5:00
0:10
0:10
0:10
0:10
0:10
0:00
Zone 5
6:00
0:10
0:10
0:10
0:10
0:00
0:00
Zone 5

Time
4:50

Total time

0:42:30

*** Rest between sets is ACTIVE

AAP2
Rest / Reps
2:00
2:00
2:00
2:00
2:00
0:00
Zone 1
5:00
2:30
2:30
2:30
2:30
0:00
0:00
Zone 1
6:00
3:00
3:00
3:00
0:00
0:00
0:00
Zone 1

0:42:30

Done

Time
16:00

Time
16:50

Time
9:40

Anaerobic Alactic Capacity

SET # 3

Intensity
Rest / Sets

Intensity

3:00
3:00
3:00
0:00
Zone 2
12:00

0:15
0:15
0:15
0:15
Zone 4

3:30
3:30
3:30
0:00
Zone 2
12:00

0:15
0:15
0:15
0:00
Zone 4

Total time

4:00
4:00
0:00
0:00
Zone 2

0:52:45

*** Rest between repetitions is PASSIVE


*** Rest between sets is ACTIVE

Workload

SET # 1

0:15
0:15
0:15
0:15
Zone 4

Done

Time
22:00

Intensity
Rest / Sets

SET # 2

SET # 2

Intensity
Rest / Sets

AAC2
Rest / Reps

Time
22:00

Intensity
Rest / Sets

SET # 3

SET # 1

AAC1
Workload

Time
8:45

Intensity

Total time

0:20
0:20
0:20
0:20
Zone 4
10:00
0:20
0:20
0:20
0:00
Zone 4
10:00
0:20
0:20
0:20
0:00
Zone 4

0:47:20

AAC2
Rest / Reps
3:00
3:00
3:00
0:00
Zone 2
10:00
3:30
3:30
0:00
0:00
Zone 2
10:00
4:00
4:00
0:00
0:00
Zone 2

0:47:20

Done

Time
20:20

Time
18:00

Time
9:00

Anaerobic Lactic Power

SET # 3

Intensity
Rest / Sets

Intensity

3:30
3:30
3:30
0:00
Zone 1
12:00

0:30
0:30
0:30
0:30
Zone 3

3:30
3:30
3:30
0:00
Zone 1
12:00

0:30
0:30
0:30
0:00
Zone 3

Total time

4:00
4:00
0:00
0:00
Zone 1

0:54:30

*** Rest between repetitions is ACTIVE


*** Rest between sets is ACTIVE

Workload

SET # 1

0:30
0:30
0:30
0:30
Zone 3

Done

Time
22:30

Intensity
Rest / Sets

SET # 2

SET # 2

Intensity
Rest / Sets

ALP2
Rest / Reps

Time
22:30

Intensity
Rest / Sets

SET # 3

SET # 1

ALP1
Workload

Time
9:30

Intensity

Total time

0:45
0:45
0:45
0:45
Zone 3
12:00
0:45
0:45
0:45
0:00
Zone 3
12:00
0:45
0:45
0:00
0:00
Zone 3

1:03:00

ALP2
Rest / Reps
5:15
5:15
5:15
0:00
Zone 1
12:00
5:15
5:15
0:00
0:00
Zone 1
12:00
6:00
0:00
0:00
0:00
Zone 1

1:03:00

Done

Time
30:45

Time
24:45

Time
7:30

Anaerobic Lactic Capacity

SET # 2

Intensity
Rest / Sets

SET # 3

Intensity
Rest / Sets

Intensity

ALC2

1:00
1:00
1:00
0:00
Zone 3

3:00
3:00
3:00
0:00
Zone 2
6.00

1:00
1:00
0:00
0:00
Zone 3

3:00
0:00
0:00
0:00
Zone 2
3.00

1:00
1:00
0:00
0:00
Zone 3

Total time

3:00
0:00
0:00
0:00
Zone 2

31.00

*** Rest between repetitions is ACTIVE


*** Rest between sets is ACTIVE

Done

Workload

SET # 1

Rest / Reps

Time
18.00

Intensity
Rest / Sets

SET # 2

SET # 1

ALC1
Workload

Time
8.00

Intensity

1:30
1:30
1:30
0:00
Zone 3
5.00
1:30
1:30
1:30
0:00
Zone 3

Time
5.00

Total time

26.00

ALC2
Rest / Reps
3:00
3:00
0:00
0:00
Zone 2
5.00
3:00
3:00
0:00
0:00
Zone 2

26.00

Done

Time
15.30

Time
10.30

Maximal Aerobic Power

SET # 2

Intensity
Rest / Sets

SET # 3

Intensity
Rest / Sets

Intensity

MAP2

2:00
2:00
2:00
2:00
Zone 3

2:00
2:00
2:00
0:00
Zone 2
5:00

2:00
2:00
2:00
2:00
Zone 3

3:00
3:00
3:00
0:00
Zone 2
5:00

2:00
2:00
2:00
2:00
Zone 3

Total time

4:00
4:00
4:00
0:00
Zone 2

1:01:00

*** Rest between repetitions is ACTIVE


*** Rest between sets is ACTIVE

Done

Workload

SET # 1

Rest / Reps

Time
19:00

Intensity
Rest / Sets

SET # 2

SET # 1

MAP1
Workload

Time
22:00

Intensity

4:00
4:00
4:00
0:00
Zone 3
8:00
4:00
4:00
4:00
0:00
Zone 3

Time
20:00

Total time

1:00:00

MAP2
Rest / Reps
6:00
8:00
0:00
0:00
Zone 2
8:00
6:00
8:00
0:00
0:00
Zone 2

1:00:00

Done

Time
34:00

Time
26:00

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