Volume of CV and Tinman Tempo
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Volume of CV and Tinman Tempo
I have seen mention of having a limited volume of the CV reps, and Tinman Tempo based on current fitness. I have run the equivalent of a 21:00 5k (based off of a 1.5 mile time trial) and was wondering what I should limit myself too. Should I only do 4x1k at CV instead of the 5x1k I typically see prescribed? Is there an equation or rule of thumb to estimate how much to do of either of them?
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Re: Volume of CV and Tinman Tempo
Try this link:
http://www.therunzone.com/http://www.therunzone.com//viewtopic.php?p=13012#p13012
There is another thread that provides a chart which I cannot find bu the chart is below:
To read a 20 minute 5k would equate to 18.2 to 22.1 of CV Volume by rep duration. So if a 1K takes 4 minutes then you would do 5 reps (5 reps * 4 min = 20 min).
5km Time CV time (min.)
13 28.00 -34.00
14 26.00 -31.57
15 24.27 -29.47
16 22.75 -27.63
17 21.41 -26.00
18 20.22 -24.56
19 19.16 -23.26
20 18.20 -22.10
21 17.33 -21.05
22 16.55 -20.09
23 15.83 -19.22
24 15.17 -18.42
25 14.56 -17.68
26 14.00 -17.00
27 13.48 -16.37
28 13.00 -15.79
29 12.55 -15.24
30 12.13 -14.73
31 11.74 -14.26
32 11.38 -13.81
33 11.03 -13.39
34 10.71 -13.00
35 10.40 -12.63
36 10.11 -12.28
http://www.therunzone.com/http://www.therunzone.com//viewtopic.php?p=13012#p13012
There is another thread that provides a chart which I cannot find bu the chart is below:
To read a 20 minute 5k would equate to 18.2 to 22.1 of CV Volume by rep duration. So if a 1K takes 4 minutes then you would do 5 reps (5 reps * 4 min = 20 min).
5km Time CV time (min.)
13 28.00 -34.00
14 26.00 -31.57
15 24.27 -29.47
16 22.75 -27.63
17 21.41 -26.00
18 20.22 -24.56
19 19.16 -23.26
20 18.20 -22.10
21 17.33 -21.05
22 16.55 -20.09
23 15.83 -19.22
24 15.17 -18.42
25 14.56 -17.68
26 14.00 -17.00
27 13.48 -16.37
28 13.00 -15.79
29 12.55 -15.24
30 12.13 -14.73
31 11.74 -14.26
32 11.38 -13.81
33 11.03 -13.39
34 10.71 -13.00
35 10.40 -12.63
36 10.11 -12.28
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- Hero Member
- Posts: 640
- Joined: Mon Apr 02, 2012 3:11 pm
Re: Volume of CV and Tinman Tempo
For Tempo use 720/5km time. ie 20 minutes 5km would equate to 36 minutes of Tinman Tempo (720/20)
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- Hero Member
- Posts: 640
- Joined: Mon Apr 02, 2012 3:11 pm
Re: Volume of CV and Tinman Tempo
Found the link on CV Duration:
http://www.therunzone.com/http://www.therunzone.com//viewtopic.php?p=9920#p9920
Link on Tempo duration rule of thumb
http://www.therunzone.com/index.php?topic=1912.msg9214;topicseen#msg9214
http://www.therunzone.com/http://www.therunzone.com//viewtopic.php?p=9920#p9920
Link on Tempo duration rule of thumb
http://www.therunzone.com/index.php?topic=1912.msg9214;topicseen#msg9214