Lactic Power Block Summary

Over the last few weeks I had a focus on aerobic power.

Aerobic power is classed as an all-out 100% effort for 20 - 40secs.

To train this I made up 6 sessions and did them 2/week:

Session 1 - 3 x 20secs, 8mins rest

Session 2 - 4 x 20secs, 8mins rest

Session 3 - 3 x 25secs, 9mins rest

Session 4 - 4 x 25secs, 9mins rest

Session 5 - 3 x 30secs, 10mins rest

Session 6 - 4 x 30secs, 10mins rest

In the end I went for total meterage per set for time:

20secs = 153m

25secs = 190m

30secs = 227m

The 20sec sets were right on, the 190m sets were 24 - 25secs each and the 227m sets were 30 - 31secs so pretty close.

I also calculated my meters per second score for each sprint I did with the fastest sprint being one of the 190m sprints that clocked in at 7.8 meters per second.

I might do another 153m next week or so as that should be faster but I was new to this kind of running in the first couple of sessions.

The most important thing to remember is that when you're training power, you need to fully rest between sets. As you can see I was taking 8 - 10mins between sets. You could rest shorter and train sub-maximal power but getting greater sub-maximal power makes no sense at all!

Before you can train repeat speed, you need to be able to exert speed in the first place.

In a team setting you would train aerobic power on the very 1st set of a 200 - 400m sprint and because of the incomplete rest that teams use, the next couple of sets trains some sub-maximal endurance which is terrible place to train in because it's too  slow for speed/power gains and too fast for true aerobic gains as there is lactate build up.

Think about that last bit before planning for season 2017!