[Jack Kuenzle]

Hey Jack Kuenzle here.

I second everything Scott said above. I do my efforts a little bit differently. I vary the length and speed of the working intervals a bit week to week. I focus on progressing one aspect of the workout each week (speed, time at intensity, decreasing rest, weight (if applicable)). I focus on keeping the speed flat across the workout or increasing speed across the workout. I consider having to decrease the speed of the machine during the workout as a bit of a failure. I am able to progress effectively like this, but I have a large history of training and estimation of how I am feeling and how much I am capable of (intensity wise) on a given day. Without this, or while programming for someone else, I would recommend using a more fixed structure like what Scott suggested above. How I structure speed work:

Longer interval work: Total time at intensity between 40 and 80 minutes. Intervals between 8 and 15 minutes. Rest intervals between 1 and 3 minutes. Fatigue is carried between intervals.

Shorter interval work: Total time at intensity between 16 and 22 minutes. Intervals between :30 and 6 minutes. Rest intervals between 1 and 5 minutes. Good recovery between intervals.

For 2022, I was training for ultra length efforts and only did the longer interval sessions. Based on Kilian’s success during 2022 with shorter interval work, I may implement the same for 2023. I did shorter and longer interval work in 2021. All of my speed work is on a treadmill (optimally 25% or steeper) or stairmaster.

To some of your specific questions, I never have personally seen a stairmaster where resistance is adjusted. Try and find one where speed is adjusted. I typically record speed in my log as SPM. Be sure to note the make of the machine as speed associated with each SPM can vary widely between machines. On a similar note, treadmills need to be calibrated. Speed can vary quite widely between machines.

On the adjusting speed issue, try hopping off the belt at the end of your working interval. Establish a personal standard as to when you increase the speed. I always increase the speed starting 5 seconds before the start of the interval. That 5 seconds is not included in the interval time. At the end of the interval, I just jump on the side rails and cut the speed.

Here is a log of all my speed efforts: https://docs.google.com/document/d/12AcYcLL83fpTt1e6a5nCatiwMC5l69325V-nbPVmsuA/edit