Continuous training - Develops Aerobic power and muscular endurance, Fartlek training - Continuous with changes in speed, Short Interval training - Develops Speed, Long Interval training - W:R 1:1 or 2:1, HIIT - Leads to more rapid aerobic adaptation, Medium Interval Training - W:R 1:2-1:3, Aerobic training zone - 70-85% Max HR, The intensity for Short Interval training is - 95%+,

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