0-3s
8+
3-5s
5
Av. Rep
70-80%
+90%
80-90%
82%
Intensity
70-80kg
+90kg
80-90kg
92kg
Av. Kg
Apr,23
Apr,23
Apr,24
Apr,24
Apr,24
Apr,25
Apr,25
80
90
100
110
120
130
Personnal records evolution
Choose a lift
Training breakdown
% zones
Systems
Variants
Systems
Strenght
35 exercices
654
30%
reps
Power
35 exercices
563
30%
reps
General bodybuilding
35 exercices
1563
30%
reps
Plyometrics & speed
35 exercices
154
30%
reps
Mobility
35 exercices
165
30%
Min
Cardio & intervals
35 exercices
300
30%
Meters
Overview
March 21 - Apr. 19 2020
Mon
Tues
Wed
Thur
Fri
Sat
Sun
10
20
30
40
50
60
56
VOLUME
1456
TONNAGE
82%
INTENSITY
2000
DISTANCE
Weekly overload
Energy system ->
ENERGY LEVEL
Intensity zones