RaceFormula
If you need help creating a training plan, you can go to Perfect Pace yours very personal plan can be created using this formula.
Average wattage in 4 min all-out
All-out Runtime for 1km
min.
{{ timeInMinutes() }}
sec.
{{ timeInRestSeconds() }}
BasicTraining
Time in hours
Rep
Wattage
Cadence
Rest in sec
Run-Speed
Distance
LongSlowBike-All-out
3-5
1
80-90
none
04:12
1km, all-out
ShortFastBike-Crusing Home
15
1
95-100
none
05:24
4-6km
LacateTraining
Time in Sec
Rep
Wattage
Cadence
Rest in sec
Run-Speed
Distance
InOutCrusing
60s/60s
10-20
85
75
none
04:52
6-8km
CoordinationTraining
Time in Sec
Rep
Wattage
Cadence
Rest in sec
Run-Speed
Distance
CoordinationTechnique400
6
4-8
125
60
04:24
6-14 x 400m with 60s rest
CoordinationTechniquePace
4
6-10
125
60
05:53
12-20km
CoordinationTechniqueSpeed
5/5
3-6
120
50
none
04:36
3km
CoordinationTechniqueDash
1/1 left-right leg
10-20
75
75
none
03:12
6-10 x 20s all-out with 20s rest
VO2maxTraining
Time in Sec
Rep
Wattage
Cadence
Rest in min
Run-Speed
Distance
VO2maxHomeJog
30s
6-10
110
5
06:36
6km
EnduranceTraining
Time in min
Rep
Wattage
Cadence
Rest in min
Run-Speed
Distance
StrengtHill-1
2
8-14
65 Standing
120
04:49
Run before biking, 4-8 x 1km with 2min rest
StrengtHill-2
20
2-4
55
120
04:24
4-8km, slightly downards 2°, jogging back to starting point
CoordinationTechnique
Time in min
Rep
Wattage
Cadence
Rest in min
Run-Speed
Distance
GlycogenDepletion
8
3-6
90
120
04:12
10-20 x 400m with 30s rest
GlycogenResistance
5/5min
3-6
35
90
none
04:14
Run before biking, 3-6k 1km, slightly downards 2°, jogging back to starting point
FatpSpotEfficience
Time in Sec
Rep
Wattage
Cadence
Rest in min
Run-Speed
Distance
StaminaRace70.3
60s sprint at a hill
8-14
75
60
05:12
7-14km
Specific Training
Duration in km
Rep
Wattage
Cadence
Rest in min
Run-Speed
Distance
SpeedPropulsion
2km, 3% downhill
3-6
135
6
04:24
4-8 x 90s uphill, afterwards ~3° percentage downhill to starting point
