Calculating Rep Times

    Posted In: Training Theory

        • Member
          rice773 on April 5, 2004 at 12:50 am #9081

          I'm a little confused about how to calculate rep times for workouts based off of goal time. This is how I do it, please correct me if i am wrong.

          Workout: 4x300m @ 90%
          Goal 400m: 48.0

          90% of goal 400m time = 48.0 x 0.1 = 4.8 + 48.0 = 52.8

          then set up a ratio…
          (52.8/400m)=(x seconds/300m) solve by cross multiplication… rep time = 39.6 sec

          Is this correct?

        • Member
          400stud on April 5, 2004 at 5:27 am #26877

          Seems right to me.

        • Participant
          Jay Turner on April 5, 2004 at 2:14 pm #26878

          The only thing you messed up on is figuring out what 90% is for a 48.0 quarter-miler. You had a little too much math in there. Simply take 48.0 and divide it by .9 (= 53.3). Then continue with everything else you did after that. 300m goal time is actually 40.0 (after rounding up).

        • Member
          rice773 on April 6, 2004 at 4:53 am #26879

          Thanks Gov, that makes sense. As you probably noticed the workout is from the progression you posted earlier this year, I don't have formal coaching so I've been using it. I managed to hit them all at or under 40 today! Hopefully i'm not too far from a peak; only have 4 weeks left until state meet.

        • Participant
          Jay Turner on April 6, 2004 at 6:11 am #26880

          Yeah I did notice where you got it from. Glad to see you hitting your goal times, that shows you're pretty fit. Now if you only have 4 weeks till state meet you may want to start some shorter speed endurance with less rest. Also, this is the time to begin to think about your supercompensation phase and how you want to approach this VERY important part of your training.

        • Member
          rice773 on April 6, 2004 at 7:34 am #26881

          Thanks for the suggestions though some of them confuse me. What length of reps/rest are you talking about when you say shorter speed endurance? 6x60m w/ walk back? Also please explain what you mean by supercompensation phase. I was planning on working towards more quality special end. sessions like 350m 9min 250m 7min 150m and some speed endurance like 4x100m w/ walk back. Also a great workout i used last year was 5x200m w/ walk back.

        • Participant
          Jay Turner on April 6, 2004 at 9:46 am #26882

          The 4 x 100 w/walk back rest is an example of what I mean by shorter speed endurance. By shorter I meant something 200m and under with anything from walk back up to 5 min. rest depending on what you're doing.

          Try this session if you really wanna get a good lactate workout. . . 3 x 3 x 100 @ 90% w/1-2 min. rest between reps, 3-4 min. between sets.

          Supercompensation phase only means your peak phase.

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