Aerobic Conditioning Intensity

Objective: To determine intensity for modes of endurance training, based on measured results from
VO2max testing.

Requirements:

 Conduct a VO2max test.

 Determine the physiological measures of resting heart rate, heart rate at lactate threshold, and
maximal heart rate.
 Program a 1-week training routine for an aerobic athlete using 3 different aerobic training
strategies (LSD, tempo, HIIT, etc.).
 Write a 1-paragraph rationale for your program.

Measurements:

1. Resting HR: 100 bpm

2. HR at LT: 180 bpm
3. Max HR: 193 bpm (Actual: 198 bpm)

Program: Foundation Strength

Day: Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Training Long, slow Low body Fartlek Upper body Active Sprints REST
Strategy: distance strength Training strength Recovery (HIIT)
run training training Day

Six mile Box Jump Run 4 Push Press 10min 400m

run @ 60- Squat minutes Pull Up flutter sprints @
70% Deadlift @ 80-95% Bench Press kick drill 90-100%
maxHR, maxHR, maxHR
steady 3x8 reps then jog 3x8 20-10 min
pace for 1 swimming Rest
maintaine 75-85% minute 75-85% at easy intervals
d intensity intensity pace (50- of 60-120
60% seconds
60-90 min Repeat 6 60-90 min maxHR) between
rest times rest
between between

Intensity: Moderate Moderate High Moderate Low High REST

(116-135 (RPE 3-4) (145-164 (RPE 3-4) (97-116 (145-164
bpm) bpm) bpm) bpm)
Rationale:

This week is one of six in a periodized program for an endurance runner coming out of the off-season.
This mesocycle is designed to gradually increase the volume of endurance training while decreasing
weight training volume from hypertrophic to strength based with the intention of increasing muscular
coordination without impeding sport-specific training. Multi-joint lifts have been selected for overall
benefit. Training days are spaced for adequate recovery between, with one complete day off on
Saturday. The HIIT workout is programmed to be the day before the rest day in order to allow for full
recovery. Three different modalities, the long, slow run, HIIT, and Fartlek (submaximal) training have
been utilized, as well as cross-training with swimming as an active recovery method to prevent over-
training. Progressive overload would be used with each microcycle as the mesocycle continues