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om
Aerobic Power Training Builder

Exersise Type
Cycle 1
Bike

Rep Work Time in Seconds

160 160

Effort During Work

75%

Rest Between Rep Work in Seconds

150 150

Effort During Rest

10%

Reps Completed in Cycle

7 7

Rest Between Cycles in Seconds

290 290

Times To Complete Cycle

2 2

Duration of Workout in minutes 4630

77.1666666667

Notes
 www.XLAthlete.c
om
Builder
Exersise Type Rep Work Time in Seconds
150
Bike 155
Rowing 160
Running 165
Sled pulls 170
Swimming 175
Hex Deadlift 180
185
190
195
200
205
210
215
220
225
230
235
240
245
250
255
260
265
270
275
280
285
290
295
300
305
310
315
320
325
330
335
340
345
350
355
360
 Main information used from the Russian dissertation M. Hosny, biochemical basis of interva

Time in Seconds Effort Rep Rest Time Rest Effort

75% 60 0%
70% 65 5%
65% 70 10%
60% 75 15%
80
85
90
95
100
105
110
115
120
125
130
135
140
145
150
155
160
165
170
175
180
ny, biochemical basis of interval training

Reps Per Cycle Seconds Rest Bewteen Cycle

6 120
7 130
8 140
9 150
10 160
11 170
12 180
190
200
210
220
230
240
250
260
270
280
290
300
310
320
330
340
350
360
Cycles to Complete
1
2