Improving Cardio Endurance – Advanced (Part 2)
5 Types of Aerobic Training for Your Cardio Program
(This is part 2 of a 2 part series)
Now that we have covered the basics of Cardio Endurance in our The Basics blog post and expanded our understanding in Part 1 of our Advanced blog post we can apply this knowledge and create an optimal program to meet our Cardio Endurance goals.
The following are 5 Aerobic Training Methods that can help all our members improve their Cardio Endurance performance. The key to optimal results is to add variety to your program. The over reliance on one type of aerobic training could, and likely will, lead to a plateau effect. Regardless of your chosen activity (running, cycling, swimming, machine based cardio training etc.), constructing a program from the following building blocks will help you elevate your game.
1. Steady Pace (1 – 2 Times Per Week)
The name is self explanatory. Steady pace cardio endurance training should target the lower threshold of a subject’s THR and ATZ. For beginners, this could mean the equivalent of a steady aerobic walking pace. For those more advanced, it may mean a steady aerobic jog. In either case, maintaining a constant level of low threshold THR and ATZ exertion is the key. This type of training is considered optimal for the body’s utilization of fat as a fuel. However, if Steady Pace Training is relied upon too much, the results will likely diminish over time.
2. Elevated Pace/Tempo Training (1 – 2 Times Per Week)
The intended goal of Pace/Temp Training is to elevate the level of exertion into the medium to high range of the THR and ATZ approaching, but not exceeding, anaerobic exertion. The key to this type of training is that it remains a steady level of exertion. Due to the increased stress of pace/tempo training on the body’s systems, it is best to maintain a duration of between 20 to 30 minutes. If your body becomes responsive to the training and you wish to progress, the progression should be achieved through increased duration rather than increased pace.
3. Interval Training (1 – 2 Times Per Week)
The purpose of Interval Training is to push the subject close to their Max THR and ATZ for a sustained duration (Usually 3 – 5 minute bursts), followed by an equal duration of active rest (Active rest means a pace reduced to the lower threshold of the THR and without dropping below it). Interval Training sessions should be maintained for 30 to 45 minutes. Progression should focus on the intensity of the bursts, or the extension of the duration of the bursts, rather than the extension of the session. This type of training allows the body to become more accustomed to performing at, or beyond, the anaerobic threshold. The body will also start to burn muscle glycogen for fuel, instead of just fat, but the total caloric consumption from this type of training can be significant; due to the intensity. This type of training is more suited to intermediate and advanced subjects.
4. Repetition Training (1 Time Per Week)
Repetition Training is the most acutely specialized form of Cardio Endurance Training. The intent is to immediately accelerate the body to the maximum upper limit of the THR and ATZ (or even beyond it) for a short, intense interval of 60 to 90 seconds followed by an extended rest/recovery interval of 5 minutes or more. The rest interval in Repetition Training should allow for the heart rate to return to near RHR levels. This type of training should be incorporated into a program only once per week and is usually recommended for advanced athletes. Repetition Training helps endurance athletes train for their “racing kick”.
5. Fartlek Training (1 Time Per Week)
Certainly the most amusing name for a training category! Fartlek is a Swedish term meaning “speed play”. Essentially, it combines all of the other Aerobic Training methods into one session. The foundation of a Fartlek session is a slow and steady pace followed by intermittent bursts of medium to maximum intensity. The steady pace should be maintained in the low threshold of the THR and ATZ, with burst of medium and maximum intensity woven in. The medium bursts can follow a duration pattern and intensity level similar to Interval Training, while the maximum intensity burst can mimic the Repetition Training. However, there is no set rule for Fartlek Training and the pattern of exertion is left to the individual. There are plenty of Fratlek programs detailed on the Web (just enter Fartlek into your browser). An example of a beginner’s Fartlek session would be: 1 minute aerobic run – 1 minute aerobic jog – 30 seconds sprint – repeat for 20 to 60 minutes (depending on the fitness level of the subject).
All of the above training methods have their individual merits. However, the value of the whole is worth more than the sum of the parts. For a program to be considered optimal, it should incorporate most, or all, of the 5 training methods described in this blog post. If you are interested in improving your cardio endurance performance, order off this menu and reap the rewards!