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HMS, BM EQ-Bank 784

Jessica is a 17-year-old 800 metre runner with a personal best time of 2 minutes 18 seconds. Her coach has designed the following anaerobic interval training session:

  • 6 × 200 metre sprints at 90 - 95% maximum effort
  • 2-minute recovery between repetitions
  • Target time: 29 - 30 seconds per repetition

Evaluate the appropriateness of this anaerobic interval training session for Jessica's event. In your response, consider energy system involvement, specificity to her event, and potential physiological adaptations.   (7 marks)

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Sample Answer

  • The session effectively targets Jessica’s glycolytic energy system, which provides approximately 60-70% of the energy required for her 800 metre event, making the training physiologically relevant.
  • The 200 metre distance at high intensity creates significant lactate accumulation, helping Jessica develop greater lactate tolerance needed for maintaining speed in the second lap of her race.
  • The 2-minute recovery interval (approximately 4:1 work-to-rest ratio) is appropriate for incomplete recovery, forcing her to start subsequent repetitions with elevated blood lactate levels that simulate the physiological state she will experience during the latter portion of her race.
  • The prescribed intensity (90-95% effort) appropriately develops the speed component required for 800 metre performance while respecting the principle of specificity.
  • Six repetitions totaling 1200 metres  provides an appropriate training volume when compared to her competitive distance (800 metres), offering sufficient stimulus without excessive fatigue.
  • The target times (29-30 seconds) would effectively develop Jessica’s ability to maintain race pace, particularly if they align with her goal 800 metre pace (approximately 34-35 seconds per 200 metres  for a 2:18 performer).
  • A complementary suggestion would be to occasionally vary the distance of intervals (e.g., incorporating 300 metre and 400 metre repetitions) to further enhance event-specific endurance and pacing strategy development.
Show Worked Solution

Sample Answer

  • The session effectively targets Jessica’s glycolytic energy system, which provides approximately 60-70% of the energy required for her 800 metre event, making the training physiologically relevant.
  • The 200 metre distance at high intensity creates significant lactate accumulation, helping Jessica develop greater lactate tolerance needed for maintaining speed in the second lap of her race.
  • The 2-minute recovery interval (approximately 4:1 work-to-rest ratio) is appropriate for incomplete recovery, forcing her to start subsequent repetitions with elevated blood lactate levels that simulate the physiological state she will experience during the latter portion of her race.
  • The prescribed intensity (90-95% effort) appropriately develops the speed component required for 800 metre performance while respecting the principle of specificity.
  • Six repetitions totaling 1200 metres  provides an appropriate training volume when compared to her competitive distance (800 metres), offering sufficient stimulus without excessive fatigue.
  • The target times (29-30 seconds) would effectively develop Jessica’s ability to maintain race pace, particularly if they align with her goal 800 metre pace (approximately 34-35 seconds per 200 metres  for a 2:18 performer).
  • A complementary suggestion would be to occasionally vary the distance of intervals (e.g., incorporating 300 metre and 400 metre repetitions) to further enhance event-specific endurance and pacing strategy development.