Types of Aerobic Endurance training

Question 1

Long slow distance: FITT, and system stressed

Answer 1

F: 1-2 x per week
I: about 70% vo2 max or 80% HR max
T: aerobic endurance
T: race distance or longer
System: Oxidative with W:R 1:1 - 1:3

Question 2

Pace/Tempo: FITT, and system stressed

Answer 2

F: 1-2x per week
I: At lactate threshold or slightly higher
T: Aerobic endurance
T: 20-30 min
System: Oxidative with W:R 1:1 to 1:3

Question 3

Interval: FITT, and system stressed

Answer 3

F: 1-2x per week
I: close to vo2 max
T: aerobic endurance
T: 3-5 min
System: oxidative with W:R  1:1

Question 4

Repetition: FITT, and system stressed

Answer 4

F: 1x per week
I: above vo2 max
T: aerobic endurance
T: 30-90 sec
System: Fast glycolytic and oxidative  W:R 1:5

Question 5

Fartlek: FITT, and system stressed

Answer 5

F: 1x per week
I: varies between LSD, pace/tempo
T: aerobic endurance
T: 20-60 min
System: oxidative with W:R 1:1 -1:3