Zitat:
In Summary...
* Intensity and Interval Duration: Vmax performed at 70-75% of Tmax
* Work to Rest Ratio: 1:2
* Volume: 6-8 repetitions
* Frequency: 2-3 times per week
So, how well does this program work? In one study by Smith and colleagues at the University of Tazmania (Australia), in just 4 short weeks, this type of training increased Vmax by 1km/hr, Tmax by 75 seconds, VO2 max by 3ml/kg*min (from an already respectable 61.3 up to 64.3ml/kg*min), and improved performance in the 3000m time trial by a whopping 17 seconds! These types of improvements are simply awesome.
If you're an athlete looking for a way to improve your aerobic capacity while training at a high level of quality, Mad Max is the way to go.
