Speed adaption O-intervals

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Orienteering Exercise: Speed adaption O-intervals

Key information
Exercise Type: Overspeed orienteering, Sprint orienteering, Speed adaption
Target Level: Elite level, Junior level, Intermediate level
Intensity: High
Preparation time: 5-15 minutes
OCAD Required: No
Min participants: 1

Interval training on map in which the first part of each interval is very easy orienteering (typically one long leg with only straight road/path) - the second part tricky orienteering (slow speed). Run high speed in the easy part, and adapt speed to orienteering in the second part. Especially good as sprint training by simulating the change between urban and forest orienteering in a sprint race.

Aim: Technical orienteering with high pulse. Speed adaption. Effective interval training with stable high pulse incorporating orienteering (which may be difficult with normal orienteering intervals)
Variants: This is a variant of orienteering intervals.
Aids:
Terrain: Rather fast terrain with several paths/roads.
Preparations: Make a course - typically consisting of several short courses.
Tips:
Examples:
Interval training on map in which the first part of each interval is very easy orienteering (typically one long leg with only straight road/path) - the second part tricky orienteering (slow speed). Run high speed in the easy part, and adapt speed to orienteering in the second part. Especially good as sprint training by simulating the change between urban and forest orienteering in a sprint race.
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