Aerobic Endurance Training

Characteristics

• aerobic training is sustainable, repeatable and paced efforts
• > 30 minutes (prolonged endurance)
• @ 60 – 85% VO₂max
• Increase an athletes efficiency over ground with easier but longer efforts
• Aerobic adaptations can be achieved within a 6-12 month period depending on the starting point and function of the athlete

What Are the Benefits of Properly Prescribed Aerobic Training

1. Enhances transportation of oxygen to working muscles
2. Increased enzyme availability for muscle endurance

3. Provides ATP required to resynthesize PCR during times of low activity between high efforts.
4. Liberate Free Fatty Acids for fuel (regulates body fat distribution)
5. Speeds recovery between high intensity training sessions
6. Improves cardiovascular health and function

Examples of aerobic exercise:

Running, Rowing, Swimming, Airdyne, Push ups, Sit ups, Squats, Pulls etc.

KNOW YOUR ATHLETE

• Long, Slow Distance Training (LSD)

  • FREQUENCY: 1-2 x week
  • INTENSITY: 70% VO₂max or 80% HRmax
    • Allow for conversation when exercising
    • DURATION: Longer than race pace (30 min – 2 hrs)
    • Depends on level of the athlete
  • PROBLEM: Recruitment pattern of muscle not specific to race (i.e. muscles get used to the slow pace)

• Pace / Tempo Training

  • FREQUENCY: 1-2 x week
  • INTENSITY: @ ~Lactate threshold
    • Continuous
  • DURATION: ~ 20-30 mins
  • Can do this training as Interval Training
  • Useful for developing race pace
  • Trains recruitment at a high speed

• Interval Training

  • FREQUENCY: 1-2 x week
  • INTENSITY: @ ~ VO₂max
  • DURATION: ~ 3-5 min each bout
    • Can be short as 30 secs
    • W:R 1:1 (but alter for different adaptation)
  • Sessions should be done after ‘aerobic base’ is developed
  • ↑VO₂max & ↑ Lactate threshold

• Repetition Training

  • FREQUENCY: 1week
  • INTENSITY: > VO₂max
  • DURATION: ~ 30 – 90 sec each bout
    • Longer recovery to remove lactate
    • W:R 1:5 (dependant on interval bouts
  • Sessions should be done after ‘aerobic base’ is developed
  • ↑economy & ↑ Lactate production / tolerance / clearance

• Fartlek Training

  • FREQUENCY: 1week
  • INTENSITY: 85-90% VO₂max hard & 70% VO₂max easy
  • DURATION: ~ 20 – 60 min
  • Intermittent work (i.e. easy-hard bouts)
  • W:R 1:5 (dependant on interval bout)
  • Sessions should be done after ‘aerobic base’ is developed
  • ↑VO₂max & ↑ Lactate threshold