Aerobic endurance training

vo2max

what term is associated with the amount of oxygen that you can use during your workouts

vo2max

AKA aerobic power

vo2max

the longer the event the more this is necessary for success

Lactate Threshold

Highest % of VO2max without ACCUMULATING lactate

energy cost

how much energy you have to put out to run at a given velocity

interval training

what type of exercise may improve exercise economy and technique

high stride frequency and shorter stride length

elite runners stride length and frequency

closely related between 50-90% VO2max

how are heart rate and oxygen consumption related

zones 1-2

what are the low heart rate training zones

Improved fat burning Type I muscle fiber changes Aerobic base Cardiovascular structural changes

what adaptations do you get from zones 1-2

zone 3

what are the Moderate heart rate training zones

Mixed adaptation / maintenance

what adaptations do you get from zones 3

zones 4-5

what are the High heart rate training zones

improved lactate threshold anerobic enzyme upregulation improved fatigue resistance

what adaptations do you get from zones 4-5

cardiovascular

training what system has the greatest return on investment in regards to aerobic training

3-4 a week

offseason aerobic training frequency

one or more per day

preseason aerobic training frequency

extensive endurance

what type of endurance workouts are characterized as long and slow

1-2

frequency per week of extensive endurance workouts

extensive endurance

what type of aerobic workout has low interference with strength gains builds an aerobic base, no lactate accumulation and improved fat burning

aerobic base no lactate improved fat burning low interference with strength gains

what are the qualities of extensive endurance workouts

extensive endurance

what type of endurance workout should you program at race distance or longer (30-120 mins)

less than 65% of VO2 max

what intensity should you program extensive endurance workouts at

pace/tempo

What type of endurance workouts are “Sport specific” and should be programmed near performance

1-2

exercise frequency per week for pace/tempo training

20-30mins

duration of pace/tempo training

at lactate threshold

intensity of pace/tempo training

interval

what type of endurance workout is good for a build/specialty phase

interval

what type of endurance workout requires an aerobic base to be most effective

1-2

frequency per week for interval training

3-5 mins

how long should the duration of your interval training be

close to VO2 max

intensity of interval training

greater than VO2 max

intensity of high intensity interval training

1:5

work to rest ratio for high intensity interval training

anaerobic

what energy system does high intensity interval training stress

high intensity interval

what type of training results in excess post-exercise oxygen consumption

70 - 85% VO2 max

what is the general intensity for fartlek training

mixture

what energy systems are trained by fartlek training

high volume low intensity

volume/intensity for off season endurance athletes

keep or lower volume raise intensity (moderate)

volume/intensity for pre-season athletes

muscular endurance

what type of weight room work should you do in the preseason

race distance race pace with taper

intensity for inseason endurance athletes

low volume low intensity

what are the intensity and volume guidelines for a taper in endurance athletes

7-28 days

how long is a taper typically

5-10%

limit to progress duration per week

1:1

what is the work to rest ratio for interval training

pace/tempo

training where You’re trying to maintain a specific intensity for a given period. For example, a 20-minute run at or near your lactate threshold

interval

training where You’re alternating periods of work and recovery. You can manipulate intensity, duration, and recovery depending on the adaptations you’re trying to achieve. For example, 6 × 400 m with 90 seconds of recovery between efforts

fartlek

training where You’re changing your pace throughout a continuous session, often based on how you feel or the terrain. For example, jogging for 3 minutes, running hard for 1 minute, then returning to an easy pace