Classic – Extensive endurance training

Purpose:	Develop/stabilize basic endurance, strength-endurance, technique building
Duration:	45 – 90 minutes continuous
Interval:	No
Rest:	None or 5 minutes
Intensity:	30% – 40% Read more about Power percentages.
Heartbeat:	60% - 70% of the HFres. Read more about Heart rate reserve.
Lactate:	Less than 2mmol
Phase:	Whole year

Legend: '=minutes, "=seconds, S=strokes, F=force (pressure), R=stroke rate, P=Power, Rr=race rate, Rr-x=x below race rate, →=followed by, ()=repeat

EE1:	45' Fmax R22–R26
EE2:	60' Fmax R22–R26
EE3:	90' Fmax R22–R26
EE4:	3x (20' Fmax R24 → 5' rest)
EE5:	2x (20' Fmax: R26 → 5' rest)
EE6:	60': (2' R22 → 2' R24)
EE7:	45': (2' R22 → 2' R26)
EE8:	45': (2' R22 → 2' R24 → 2' R26 → 2' R24)

A special form is the High Intensity Interval Training (HIIT). Although it is called interval training, its effects are equivalent to an Extensive endurance workout. There are indications that excessive HIIT (more than 2-3 times a week) may harm your mitochondria. When used less, it is an very efficient workout.

HIIT:

3x – 4x (10x (20" Pmax Rmax → 10" rest) → 5' rest) High Intensity Interval Training (HIIT)

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	Classic – Explanation
	Classic – Intensive endurance