Professional Training Guides

Precision-timed training programs designed by elite coaches and sports scientists. Transform your performance with scientifically-proven timing protocols.

🏃‍♂️ Sprint Training Program

Elite-level sprint training focusing on acceleration, maximum velocity, and speed endurance. Used by Olympic athletes and professional track coaches worldwide.

Week 1-2: Foundation Phase

Day 1: Acceleration Focus

  • • Warm-up: 10 minutes dynamic stretching
  • • Block starts: 6 x 30m (4 min rest)
  • • Acceleration runs: 4 x 40m (3 min rest)
  • • Cool-down: 10 minutes walking

Day 2: Speed Endurance

  • • Warm-up: 15 minutes jogging + drills
  • • Speed runs: 3 x 80m (6 min rest)
  • • Tempo runs: 2 x 150m (8 min rest)
  • • Cool-down: 15 minutes easy jogging

Week 3-4: Development Phase

Day 1: Maximum Velocity

  • • Warm-up: 15 minutes + sprint drills
  • • Flying 20m: 5 x 20m (4 min rest)
  • • Build-ups: 3 x 60m (5 min rest)
  • • Cool-down: 15 minutes recovery

Day 2: Lactate Tolerance

  • • Warm-up: 20 minutes comprehensive
  • • 200m repeats: 3 x 200m (10 min rest)
  • • 100m repeats: 2 x 100m (6 min rest)
  • • Cool-down: 20 minutes active recovery

Key Timing Principles

Rest Periods

Complete recovery between reps to maintain quality and intensity

Progressive Loading

Gradually increase distance and intensity over training blocks

Quality Focus

Maintain maximum effort on each repetition for optimal adaptation

🏊‍♀️ Swimming Training Program

Professional swimming training with precise timing for stroke development, endurance, and race preparation. Developed by Olympic swimming coaches.

Sprint Training Set

Power Development

  • • 8 x 25m freestyle (all-out, 45 sec rest)
  • • 6 x 50m freestyle (95%, 90 sec rest)
  • • 4 x 75m freestyle (90%, 2 min rest)
  • • 200m easy cool-down

Stroke Rate Training

  • • 6 x 25m @ +2 strokes/length (30 sec rest)
  • • 4 x 50m @ normal stroke rate (45 sec rest)
  • • 2 x 100m @ -1 stroke/length (60 sec rest)
  • • Focus on efficiency and tempo

Endurance Training Set

Aerobic Base

  • • 1 x 400m freestyle (steady pace, 60 sec rest)
  • • 4 x 100m freestyle (moderate, 20 sec rest)
  • • 8 x 50m freestyle (comfortable, 15 sec rest)
  • • 200m choice stroke easy

Threshold Training

  • • 3 x 200m freestyle (85% effort, 45 sec rest)
  • • 6 x 100m freestyle (80% effort, 30 sec rest)
  • • 4 x 50m freestyle (90% effort, 20 sec rest)
  • • 300m easy backstroke cool-down

Swimming Timing Essentials

Stroke Rate

Monitor strokes per minute to optimize efficiency and speed

Split Times

Track 25m, 50m, and 100m splits to analyze pacing patterns

Recovery Timing

Precise rest intervals to target specific energy systems

💪 HIIT Training Programs

Science-based High-Intensity Interval Training protocols for maximum fat loss, cardiovascular fitness, and performance improvement in minimal time.

Beginner HIIT

Week 1-2 Protocol

  • • Work: 30 seconds moderate intensity
  • • Rest: 60 seconds active recovery
  • • Rounds: 6-8 intervals
  • • Frequency: 2-3 times per week

Exercise Examples

  • • Bodyweight squats
  • • Modified push-ups
  • • Marching in place
  • • Arm circles

Intermediate HIIT

Week 3-6 Protocol

  • • Work: 45 seconds high intensity
  • • Rest: 45 seconds active recovery
  • • Rounds: 8-12 intervals
  • • Frequency: 3-4 times per week

Exercise Examples

  • • Jump squats
  • • Push-ups
  • • High knees
  • • Mountain climbers

Advanced HIIT

Week 7+ Protocol

  • • Work: 60 seconds all-out
  • • Rest: 30 seconds minimal rest
  • • Rounds: 12-16 intervals
  • • Frequency: 4-5 times per week

Exercise Examples

  • • Burpees
  • • Jump lunges
  • • Plank jacks
  • • Tuck jumps

HIIT Timing Fundamentals

Work Intervals

Maintain high intensity throughout work periods

Rest Periods

Active recovery to maintain elevated heart rate

Progression

Gradually increase work time or decrease rest time

Recovery

24-48 hours between intense HIIT sessions

🏋️‍♂️ Strength Training Timing

Precision timing for strength development, power training, and muscle hypertrophy. Used by powerlifters, Olympic lifters, and strength coaches.

Power Development

Explosive Movements

  • • Concentric: 1 second (explosive)
  • • Eccentric: 2-3 seconds (controlled)
  • • Rest: 3-5 minutes between sets
  • • Sets: 3-5 x 3-5 reps

Speed-Strength

  • • Load: 60-80% 1RM
  • • Tempo: Explosive concentric
  • • Rest: 2-3 minutes between sets
  • • Volume: 3-6 sets x 2-5 reps

Hypertrophy Training

Time Under Tension

  • • Concentric: 2-3 seconds
  • • Eccentric: 3-4 seconds
  • • Rest: 60-90 seconds between sets
  • • Sets: 3-4 x 8-12 reps

Volume Training

  • • Load: 65-85% 1RM
  • • Tempo: Controlled throughout
  • • Rest: 90-120 seconds between sets
  • • Volume: 3-5 sets x 6-15 reps

Strength Training Timing Principles

Rest Periods

Longer rest for strength/power, shorter for hypertrophy

Lifting Tempo

Control eccentric phase, explosive concentric for power

Session Duration

45-90 minutes for optimal hormone response

🏃‍♀️ Endurance Training Program

Comprehensive endurance training with precise timing for aerobic base building, lactate threshold, and VO2 max development.

Base Building Phase

Long Slow Distance

  • • Duration: 60-120 minutes
  • • Intensity: 65-75% max heart rate
  • • Frequency: 3-4 times per week
  • • Progression: +10% weekly volume

Tempo Runs

  • • Duration: 20-40 minutes
  • • Intensity: 80-85% max heart rate
  • • Frequency: 1-2 times per week
  • • Purpose: Lactate threshold development

Intensity Phase

VO2 Max Intervals

  • • Work: 3-5 minutes at 90-95% max HR
  • • Rest: 2-3 minutes easy pace
  • • Rounds: 4-6 intervals
  • • Frequency: 1-2 times per week

Lactate Intervals

  • • Work: 8-15 minutes at threshold pace
  • • Rest: 3-5 minutes easy recovery
  • • Rounds: 2-4 intervals
  • • Purpose: Improve lactate clearance

Endurance Training Zones

Zone 1

Recovery: 60-70% max HR

Zone 2

Aerobic: 70-80% max HR

Zone 3

Tempo: 80-85% max HR

Zone 4

Threshold: 85-90% max HR

Zone 5

VO2 Max: 90-100% max HR

🎯 Implementation Guide

Getting Started

  • 1.Choose training program based on your primary goal
  • 2.Establish baseline fitness level and capabilities
  • 3.Start with beginner protocols regardless of fitness
  • 4.Use precise timing equipment for consistency
  • 5.Track progress and adjust protocols as needed

Essential Equipment

Timing Tools

  • • Interval timer or stopwatch
  • • Heart rate monitor
  • • Smartphone with timer apps

Tracking Tools

  • • Training log or app
  • • Performance metrics sheet
  • • Progress photos/videos
Start Training with StopWatch Pro