Different intensities and adaptations in different phases

When it comes to periodisation it is important to pursue the right adaptations at the right time.

If you work with coach Karel, you’ll mix 5 different intensities to get you in peak shape.

In order of increasing intensity, on the menu will be: recovery, endurance, steady-state, tempo, and VO2max runs.

Recovery is just what it says and endurance is your typical LSD. All other intensities are interval workouts. Here are some examples:

- VO2max: 4-8 reps of 3min on and 3min off
- Tempo: 4 reps of 8 to 15min on and 4-7min off
- Steady state: 2 reps of 20 to 60min on with 5min off

Working in these different intensities at the right time and the right amount is where the magic happens.