Interval Workout

Use this form to submit your results from the workout we just performed. Please remember that the workout included a warm up, dynamic warm up, main set, dynamic cool down and cool down. We only need data from the main set portion.


Interval Workout

Objective:  track your interval workout.  Please note that only the workout details need to be captured.  Refer to the format below when providing work information.  E.g. for a 3 x 800 yard repeat with 3 min jog in between, only report the time for each of the work 800 yard intervals.

 

Sample Workout Format:

Warmup:  1M easy running + few minutes of dynamic warm-up;

Main set: INTERVAL WORKOUT  - 

Cool-down:  1/2 mile easy running + dynamic stretching + core.

 

 

specify when the interval workout occured
at :
Please give us a number based on the Rate of Perceived Effort (RPE) scale. *see chart below

*RPE Scale:

  • 1-3 = little to no effort
  • 4 = light - warm up and cool down
  • 5 = light - warm up and cool down
  • 6 = maintenance day - conversational
  • 7 = maintenance day - conversational
  • 8 = threshold/speed days - challenging
  • 9 = threshold/speed days - challenging
  • 10 = Very Hard - Almost never used
Include any information pertinent to how you ran the workout: e.g. run, run/walk 1/1 slowing down to 30/30,...

Below, enter your interval times and distances....

E.g. 2 or 3
how long did it take for the Interval 1 in minutes:seconds.
How far was interval 1 (in yards or miles, whichever applies e.g. 1.0 mile or 800 yard)
how long did it take for the Interval 2 in minutes:seconds.
How far was interval 2 (in yards or miles, whichever applies e.g. 1.0 mile or 800 yard)
how long did it take for the Interval 3 in minutes:seconds.
How far was interval 3 (in yards or miles, whichever applies e.g. 1.0 mile or 800 yard)
how long did it take for the Interval 4 in minutes:seconds.
How far was interval 4 (in yards or miles, whichever applies e.g. 1.0 mile or 800 yard)
how long did it take for the Interval 5 in minutes:seconds.
How far was interval 5 (in yards or miles, whichever applies e.g. 1.0 mile or 800 yard)
how long did it take for the Interval 6 in minutes:seconds.
How far was interval 6 (in yards or miles, whichever applies e.g. 1.0 mile or 800 yard)
how long did it take for the Interval in minutes:seconds.
How far was interval (in yards or miles, whichever applies e.g. 1.0 mile or 800 yard)
How far was interval (in yards or miles, whichever applies e.g. 1.0 mile or 800 yard)
How far was interval (in yards or miles, whichever applies e.g. 1.0 mile or 800 yard)

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