Modified from Quintessential Sophistry Point and Pace Calculator,
The original program is outdated and no longer functional. Based on user-backed PDF files, reorganized and rewritten corresponding data program for easy access.
Simply use the athlete's best time, check the score on the scoring table, then use the appropriate "speed table" based on the score to determine the distance and speed for each run, number of repetitions, and rest time.
| Short Intervals | Long Intervals | |||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Speed | Reps | Rest | 200 | 400 | 800 | 1000 | 1200 | 1500 | 1600 | 2000 | 2400 | 3200 |
| 70.0% | 19-21 reps | 60-90 sec | -- | -- | -- | -- | -- | -- | -- | -- | ||
| 72.5% | 16-18 reps | 60-90 sec | -- | -- | -- | -- | -- | -- | -- | |||
| 75% | 13-15 reps | 1-2 min | -- | -- | -- | -- | -- | -- | ||||
| 77.5% | 10-12 reps | 1-2 min | -- | -- | -- | -- | -- | |||||
| 80% | 8-9 reps | 2-3 min | -- | -- | -- | |||||||
| 82.5% | 6-7 reps | 2-3 min | -- | -- | ||||||||
| 85% | 4-5 reps | 3-4 min | ||||||||||
| 87.5% | 3-4 reps | 3-4 min | ||||||||||
| 90% | 2-3 reps | 4-5 min | ||||||||||
| 92.5% | 1-2 reps | 4-5 min | ||||||||||
| 95% | 0-1 reps | N/A | ||||||||||
