RaceFormula
If you need help creating a training plan, you can have your very own personal plan created using this formula on PerfectPace .
All-out Runtime for 1km
Min.
{{ timeInMinutes() }}
Sek.
{{ timeInRestSeconds() }}
10km
70.3 Zeit min/km in einem Triathlon
Marathon Zeit min/km in einem Triathlon
Basic Training
Duration
Endurance running and exercises
Speed in min/km
Rep.
Rests
MediumFastRun
14-19km
flat
04:58
1
none
ShortFastRun
7 km
flat
04:17
1-3
1 h
70.3Pace
12-16 km
flat
04:31
2
1-3 h
MarathonPace
14-18 km
flat
04:47
2
1-3 h
Heart Performance Lactate Tolerance
Distance 1 in m
Distance 2 in m
Distance 3 in m
Speed 1 in min/km
Speed 2 in min/km/distance
Speed 3 in min/km
Pause 1
Rests in the interval
Rest 2
LaktatPush
4000 m
5 x 300
2000 m
04:25
01:08
04:13
3 min
1 min
3 min
LaktatPull
4000 m
15 x 80 m
2000 m
04:41
00:15
04:03
Max. Push-Ups
4 Push-Ups + 30s
3 min
StaminaRace
1000 m
4000 m
4 x 400 m
03:48
04:13
01:19
5 min
1 min
3 min
EnduranceRace
6 x 200 m
2000 m
3000 m
00:39
04:26
04:26
5 min
2 min
3 min
RaceTraining 1
4000 m
10 x 200 m
4000 m
04:29
00:40
04:29
none
25 s
none
RaceTraining 2
5000 m
10 x 400 m
5000 m
04:41
01:31
04:26
none
50 s
none
VO2maxTraining
Distance
Speed in min:sec
Rep.
Rests
Oxygen Absorption VO2max-1
200 m
00:38
8
30 s
Oxygen Absorption VO2max-2
1000 m
03:43
4
2 min
Endurance Training
Distance
10% uphill
2% downhill
min/km
Rep.
Rests
Intensive Endurance-1
400/1000m
6-12
60s
Intensive Endurance-2
2000m
04:13
3-6
60/50/40/30s
Intensive Endurance-3
3000m
04:13
2-4
80s/60s/40s/30s
Intensive Endurance-5
1000m
04:13
6-10
6 min
Intensive Endurance-6
80m
04:13
10-20
20 s
Specific Training
Distance
Description 2
min/km
Rep
Rests
Restricted Breathing Training
400 m
Run on the 400m track
01:33
12-20
60s
KonaRun
800 m
Run on the 400m track
01:33
12-28
30s
RacePace400
400 m
Run on the 400m track
01:31
20-30
30 s
LegOpener
80 m
Run on a 400m track every straight(90m) with formula speed
00:14
30-60
40 s
5 x 8min
8 min
Run on the 400m track
04:20
5
120 s
40/20min
20 min
Run 40 minutes very relaxed, then 20 mins with formula speed
03:59
1
none
