Track Quality Session: 8x400m and Heat Stress Management

Continuing the construction process and quality volume progression. Completing the work done last Friday, today's track session focused on pace maintenance over shorter distances, managing both lactate accumulation and severe weather conditions with 35°C in Palermo.

As emphasized by coach Francesco Guglielmino, the main goal was not chasing peak maximum speed, but rather aerobic efficiency and execution consistency: target pace set between 1:20 and 1:15 per interval.

Breakdown of the 8 Repetitions (400m Track)

here is the interval breakdown:

• 1st Interval: 1:19 (Actual pace: 3'17"/km) — Avg HR 161 bpm

• 2nd Interval: 1:20 (Actual pace: 3'20"/km) — Avg HR 169 bpm

• 3rd Interval: 1:21 (Actual pace: 3'22"/km) — Avg HR 172 bpm

• 4th Interval: 1:17 (Actual pace: 3'12"/km) — Avg HR 166 bpm

• 5th Interval: 1:16 (Actual pace: 3'10"/km) — Avg HR 168 bpm

• 6th Interval: 1:16 (Actual pace: 3'10"/km) — Avg HR 164 bpm

• 7th Interval: 1:18 (Actual pace: 3'15"/km) — Avg HR 167 bpm

• 8th Interval: 1:17 (Actual pace: 3'12"/km) — Avg HR 169 bpm

During the first 4 reps, the 2-minute recovery was active (jogging), whereas the second half shifted to walking recovery to manage thermal strain and heart rate drift.

Despite the high temperatures, cardiovascular response remained controlled within intended physiological targets without crossing into Zone 5:

• Z5 (Anaerobic | > 183 bpm): 0s (0.0%)

• Z4 (Threshold | 168 - 182 bpm): 8:02 (47.3%)

• Z3 (Tempo | 153 - 167 bpm): 4:52 (28.6%)

• Z2 (Endurance | 123 - 152 bpm): 4:02 (23.7%)

• Z1 (Recovery | < 122 bpm): 4s (0.4%)

"Work focused strictly on aerobic stability and pace consistency, key to the success of the workout. The session went very well despite the heat: 3200m total volume to keep building quality volume." Francesco Guglielmino, Coach