Aerobic Endurance

Question 1

Name five modes of training aerobic capacity

Answer 1

Long slow distance (LSD): greater distance and slower pace than a race
Pace/Tempo (aka threshold): training at lactate threshold, can be steady (20-30 min) or intermittent
Interval training: 3-5 min close to VO2 max, 1:1 work:rest ratio
HIIT: intervals, must spend several minutes above 90% VO2max during session, usually breaks shorter than bouts
Fartlek: LSD with bouts of higher intensity built in

Question 2

Which aerobic activities increase lactate threshold? Running economy? VO2max? Fuel utilization?

Answer 2

Lactate: LSD, pace/tempo, and Fartlek
Economy: Pace/tempo, HIIT, Fartlek
VO2max: Interval, HIIT, Fartlek
Fuel utilization: LSD, Fartlek

Question 3

What are the frequency and training goals of each portion of the macro cycle in aerobic training?

Answer 3

Off season: 5-6x, long duration/low intensity - develop conditioning base
Preseason: 6-7x, moderate+ duration and intensity, improve aerobic conditioning
Inseason: 5-6x, short duration/low intensity, maintain
Postseason: 3-5x, short/low, recover