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VO2 max, a.k.a. maximum oxygen uptake, the point where an athlete's oxygen consumption plateau's even if exercise intensity increases, is measured as milliliters of oxygen used in one minute per kilogram of body weight. VO2 max measures the maximum amount of oxygen an athlete utilizes to produce adenosine triphosphate during intense or maximal exercise. VO2 max is caluclated in a laborotory where the athlete's blood pressure and heart rate are measured while the athlete exercises intensely on an endurance exercising machine, example: treadmill

vVO2 max, is the minimal velocity needed to reach maximum oxygen uptake and is measured as vVO2 max = VO2 max / 3.5.

TlimvVO2 max is the maximum amount of time an athlete can run at vVO2 max, which is about 6 minutes, inspiring the training described below.

Rolling rest interval training prescribes the amount of distance covered during running and resting periods while working out using interval running.

Veronique Billat, a French physiology professor, during the late 1990s, designed rolling rest interval training workouts where the running and rest periods were each based on fractions of the distance an athlete ran in 6 minutes (360 seconds).

The running and rest periods for the below described workouts are for a distance of 7200 feet run in 6 minutes. In practice, in the first two below described workouts, I have actually trained slow fast so the athlete performing the workout finishes fast.

The following calculator helps with calculations needed to perform Billat's intervals.


Solution is

Billat 30

Run 30 seconds with 30 seconds rest, a minimum of 20 cycles, until exhaustion as follows.

Each 30 second runnnig period is 1/12th the distance covered during the 6 minute run. Calculated as (30/360) * 7200 = 600. In each running 30 second running period run 600 feet.

Each 30 second rest interval is 1/24th the distance covered during the 6 minute run. Calculated as (30 / {360*2}) * 7200 = 300. In each resting interval run 300 feet.

Billat 60

Run 60 seconds with 60 seconds rest, a minimum of 20 cycles, until exhaustion as follows.

Each 60 second running period is 1/6th the distance run in 6 minutes. Calculated as (60/360) * 7200 = 1200. In each 60 second running period run 1200 feet.

Each 60 second running period is 1/12th the distance run in 6 minutes. From above you know this is 600 feet. In each 60 second rest period run 600 feet.

Billat 5 x 3

Billat's most effective workout, according to those using Billat intervals, is a minimum of 5 x 3 minute runs each with a 3 minute rolling rest interval. 3 minutes = 180 seconds.

Run periods are calculated as (180 / 360) * 7200 = 3600. In 3 minutes, run 3600 feet.

Rest periods are calculated as (180 / 360) * 7200 = 1800. In 3 minutes, run 1800 feet.

The 5 x 3 workout must be performed on the 8th, 15th, and 22nd day after the 6 minute run. On the 29th day, try the 6 minute run again, and hopefully, you have improved. If you start a new cycle, it must be done with the new 6 minuite distance.

Use the below calendar to plan Billat's third set of workouts.

Date:

Over the years, because there is nothing wrong with experimenting, athletes have used many running repetition times, i.e., 45, 90, 120 seconds, with equal rest intervals.

Improvise

In Toronto, Canada, where cold, icy, and snowy weather make it impossible to run outside daily, athletes will perhaps count the number of laps they ran in 6 minutes in the corridors of commercial and residential buildings. Billat's workouts are then applied to the number of laps run in 30 seconds, 60 seconds, and 3 minutes, with equal rolling rest intervals. For all the workouts on this website, indoors is where I go when it is raining or snowing.

Pedometer

If all you have is your living room, prop up your computer screen to the clock below and run for 6 minutes while holding onto a pedometer. Now fashion workouts according to Billat's interval training according to the steps recorded on your pedometer.

Alternate Pace

Billat's training examplifies alternate pace since its users, while running, are changing between a faster and slower pace.

Issues

The biggest problem with Billat's training is its exactness with and synchronization of distance and time which makes life difficult for athletes new to interval training. Even experienced athletes need to learn to use Billat's training ideas by practicing rolling rest intervals before trying Billat's training. This latter idea is not easy to explain to gung ho type athletes who just want to get going.

A 2nd issue is, to this date, has any athlete using Billat's training won an Olympic medal of any color? Is there any proof Billat's training helps the quickest endurance athletes on earth? Anyone using Billat's training needs to respect the fact the training may not take them where they want to go and that is not unusual for any running training idea.

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ISBN: 978-0-9809727-4-0

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