Purpose: The aim of this study was to determine the effects of a 4-wk individualized training program using Vmax as the exercise intensity and utilizing between 60 and 75% of a subject's Tmax as the exercise duration. Methods: Five male, middle-distance, trained subjects with the following characteristics (mean +/- SD): age, 22.8 +/- 4.5 yr; height, 181 +/- 4.7 cm; weight, 74.1 +/- 3.2 kg; skinfolds based on five areas, 35.9 +/- 3.9; and O2max, 61.5 +/- 6.1 mL O2[middle dot]kg[middle dot]min-1 volunteered to participate in this study. Before the training program, the subjects completed a 3000-m time trial, and three each of O2max/Vmax and Tmax tests. Subjects then completed a 4-wk training program on the treadmill and were then retested on the O2max/Vmax and Tmax tests. Results: Pretraining versus posttraining results showed significant (P < 0.05) increases in average Vmax (20.5 km[middle dot]h-1 vs 21.3 km[middle dot]h-1 posttraining), Tmax (225.5 s vs 300.9 s posttraining), and O2max (61.5 mL O2[middle dot]kg[middle dot]min-1 vs 64.5 mL O2[middle dot]kg[middle dot]min-1). The 3000-m time trial decreased significantly from a pretraining value of 616.6 s to a posttraining value of 599.6 s (P < 0.05). Conclusions: The results of this study indicate that by utilizing between 60 and 75% of Tmax as an exercise duration and using Vmax as an exercise intensity that these two parameters can be extremely valuable in the prescription of exercise programs for athletes.
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