The third part of the book gives practical hints and guidelines for interval training.

The fourth part of the book is the standard 3-month progressive systems high-intensity training program.

The fifth part of the book is a rapid 5 to 9 week peaking high-intensity program.

Training and fitness standards for excellence for men and women as well as for masters age groups by 10-year increments are listed in appendix A.
Finally, there is a quiz to see how well you have learned the material!

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• Sport foods–before, during, and after exercise.
• Foods for energy.
• Performance-enhancing and performance-robbing substances.
• Quick, nutritious fast food.
• Nutritional quackery.
• Losing weight.
• How rapid weight changes don’t reflect fat losses.
• Who, what, where, and how: About every vitamin and mineral.
• Did you know?
• Few athletes drink more than 16 ounces an hour; sweat losses can exceed 100 ounces an hour.
• Just like the glycogen window, there is a fat window.
• Although sodium is the electrolyte priority for aerobic endurance athlete, calcium and iron loss in sweat ca contribute to deficiency.
• Many supplements marketed to improve muscle mass are contaminated with anabolic steroids.