---

J.R. wrote:
So, you're considering 30 seconds to be a long recovery, and one 2:30 break between sets?

I personally feel that you're trying to change what Renato Canovo has said, to something totally different, trying to fit all the square pegs in round holes that don't fit.

That is your perspective, from your point of view, and maybe some people see the same things, and agree with you. If you look at Canova, you must see At or AT, or vDot or Daniels.

But when I look at Canova principles, then I want to see Canova principles, not some totally different interpretion that, honestly, does not fit in any sense of what has come from Canova!

Perhaps it would be interesting to see different people's summaries of the principles they see from Renato Canova.

But trying to translate it to something totally different, to me, that has no point at all.

Anyway if some people like that translation to something else, then that's fine for them, but will prefer to read Canova directly from Canova.

---

---

110% of speed (3:00 less 18.0 = 2:42) is HIGH SPEED ENDURANCE. The goal is to increase the ability in producing lactate. We can use this speed for a global volume of 3000 / 3500m, using intervals from 400m to 600m, example 400 / 600 / 400 / 600 / 400 / 600 / 400 in 64.0 / 1:36 with 1:30 of recovery.

Speed faster than 110 % (for example, 200m in 27.0, 400m under 60.0, 1000m under 2:40) : have a MECHANICAL goal, and/or can work for increasing the LACTIC POWER. We can use only few repetitions with very long recovery.

---