Example of modification of a Kalenji complete pyramid training to create a training programme that includes:
-
A warm-up phase.
-
4 series of 300m action phase/100m recovery.
200m action phase/100m recovery.
-
A cool down phase.
Select Kalenji complete pyramid training then select modify.
0'
20' '
ok
warm up
on
target
off
The warm-up phase is automatically selected. The cursor is positioned on the icon representing the warm-up phase.
-
Press
OK
to amend (see chapter
10.1.1.2, modifying a Kalenji interval training programme
).
-
Press ▼ to select the series.
ok
series
The cursor moves to the icon, representing the series. Press the
OK
key to change the content.
100m
200m
1
2
2
400m
200m
1
x1
ok
The screen displays the first blocks of the series (identified by the number of the block, the time or distance, action or recovery) and the
number of series.
Icon representing an action phase.
Icon representing a recovery phase.
The cursor is positioned on the first block.
Press
OK
to amend the content of the first block.
200m
ok
type
action
rest
You can modify the type of block by selecting action and recovery and confirm by pressing
OK�
30'
200m
200m
ok
action
target
off
You can now amend the block parameters: distance or time, target zone.
Position the cursor on 200m and press the
OK
key.
200m
ok
limit
distance
time
Select distance and press
OK
.
200m
200m
300m
400m
ok
limit
Use the
▲ and ▼ keys to select 300 m from the list of proposed distances and press the
OK
key to confirm. If the desired distance is not
available, select “personalise” from the list to add the desired value, using the
▲ and ▼ keys.
30'
200m
300m
ok
action
target
off
Once you have confirmed the distance, you can select target off to adjust target zone (see chapter
10.1.1.2, Modifying a Kalenji interval
training session
).
In this example, the target zone remains off.
Press the key to amend the next block.
200m
2
2
400m
300m
1
x1
1
100m
ok
Block n° 1 displays the distance 300m set during the previous stage. Press the ▼ key to select block 2.
300m
1
ok
rest
type
action
Press the ▼ key to select “recovery” and adjust the distance over 100m in the same way as for block 1 as seen in the previous stage.
Press the key to return to the previous screen.
300m
1
100m
ok
target
off
rest
Press the key to select the next blocks.
30'
100m
2
2
200m
300m
1
x1
1
100m
ok
Amend the next two blocks to set the distance of the second action phase (200m) and the second recovery phase (100m).
The original training programme used to create our target training programme includes other blocks which are of no use for this programme.
100m
6
200m
8
x1
ok
add
remove
Press the ▼ key several times to move to the end of the blocks list and place the cursor above “delete”.
Pressing the
OK
key allows you to delete the last block on the list. Repeat the process until there are only 4 useful training blocks remaining.
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