400m uses of Energy

Specific Training
The 400m sprinter derives 14% of their fuel from the anaerobic alactic (phosphagen) energy system, 48% from the anaerobic lactic (glycolytic) energy system and 38% from the aerobic system. The following table provides possible training loads for the development of each energy system. The "% effort" column is calculated using the athletes current 100m time.

Energy System Quality % effort Recovery Rep Distance Total distance
Anaerobic Alactic
(Phosphagen) Sp Power 95-100% >3 minutes 30m to 80m 200m to 400m
SpE Capacity 85-95% >8 minutes 150m to 400m 400m to 800m
Anaerobic Lactic
(Glycolytic) SE1 Power 75-85% 1:4 active 100m to 300m 800m to 1600m
SE2 Capacity 65-75% 1:2 active 400m to 700m 1600m to 3000m
Aerobic E1 Power 55-65% 1:1 active 1km to 3km 3000m to 5000m
E2 Capacity 45-55% 1:1 active 1km to 3km 5000m to 8000m

Overview of the Training Program
The seasons training plan is based on six phases where each phase comprises of a repeated four week program. The workload in the first three weeks of the four week program increase each week (easy, medium, hard) and the fourth week comprises of active recovery and tests to monitor training progress. The aim of the four week cycles is to:

Build you up to a level of fitness (3 weeks)
Test, recovery and adjustment of the training program (1 week)
Build you up to higher level of fitness (3 weeks)
Test, recovery and adjustment of the training program (1 week)
Build you up to an even higher level of fitness (3 weeks)
and so on
Remember a training program is athlete specific and the results of the tests in the fourth week can be used to adjust the training in the next four week cycle to address any limitations.