How do you work out rep times from a percentage of your PB?
Divide your PB by the percentage: 6 × 150m at 95% of a 16.20 PB is 16.20 ÷ 0.95 = 17.05 a rep. For jumps and throws, multiply instead: 90% of a 7.02 long jump is 6.32.
| Effort | Target | Band |
|---|---|---|
| 100% | 16.20 | Maximal |
| 95% | 17.05 | Maximal |
| 93% | 17.42 | Intensive |
| 90% | 18.00 | Intensive |
| 85% | 19.06 | Extensive |
| 75% | 21.60 | Extensive |
| 70% | 23.14 | Tempo |
Percent of speed, not of time
When a coach writes @ 95% on a sprint rep, the percentage is a share of top speed. Running 5% slower makes the time longer by a factor of 1 ÷ 0.95, not 5% of the time, so the target is the PB divided by 0.95. Multiplying the time by 1.05 gives a slightly different, faster number.
Bands
Coaches group efforts into bands: under 75% is tempo, 75 to 89% extensive, 90 to 94% intensive, and 95% and above maximal. The same 150m PB gives 21.60 at 75% and 17.42 at 93%.