Rep target calculator
A time at 95% of your PB is the PB divided by 0.95: a 16.20 150m PB makes 6 × 150m @ 95% a 17.05 target. A jump or throw at 90% is the PB times 0.90. Pick an event, type your PB and set the effort.
Event
150m @ 95% · Maximal
17.05
95% of the speed of a 16.20 PB. The PB divided by 0.95.
| Effort | Target | Band |
|---|---|---|
| 100% | 16.20 | Maximal |
| 98% | 16.53 | Maximal |
| 95% | 17.05 | Maximal |
| 93% | 17.42 | Intensive |
| 90% | 18.00 | Intensive |
| 88% | 18.41 | Extensive |
| 85% | 19.06 | Extensive |
| 80% | 20.25 | Extensive |
| 75% | 21.60 | Extensive |
| 70% | 23.14 | Tempo |
How it works
Coaches write sprint sessions as a percentage of a best time, like 6 × 150m @ 95%. That percentage is a share of speed, not of time. Running at 95% of your top speed takes longer than your PB by a factor of 1 ÷ 0.95, so a 16.20 PB at 95% is 16.20 ÷ 0.95 = 17.05.
For jumps and throws, the percentage applies to the mark itself: 90% of a 7.02 long jump is 6.32. Times round to the hundredth and marks to the centimetre, the same way the Trackbuddy app sets targets when a coach plans a rep at a percentage of PB.
The bands follow the app: under 75% is tempo, 75 to 89% extensive, 90 to 94% intensive and 95% and above maximal.
Trackbuddy does this for every rep
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