#Aerobic capacity workouts how to

Properly structured base training will have endurance-based workouts designed to gradually challenge your aerobic abilities and progressively increase your ability to hold sustained power. To build your aerobic base, you’ll need to complete a structured training plan with workouts specifically targeted towards challenging your aerobic energy system. But building a strong foundation before you build your event-specific power will allow you to reach an even higher peak and at just the right time. Introducing specialized intensity before building your base fitness can result in a plateau in fitness or a premature peak. Further, the specialized fitness you’ll work on closer to your primary event or goal depends on the aerobic fitness you build at the start of the season. A strong and big base supports an even higher peak. You can think of aerobic base fitness as the foundation of a pyramid. Because base training builds the endurance and fitness necessary for the subsequent training phases, it’s a vital part of your training progression. Building your aerobic base at the start of your season doesn’t just create a strong foundation it also sets you up for harder and more intense workouts later on.Ĭycling base training typically takes between six and twelve weeks and starts at the very beginning of a training season-well before your goal events. The base phase is made up of workouts designed to develop and strengthen your aerobic energy system. Base training for cyclists is an important part of training because it brings specific physiological adaptations, which provide a foundation for further training.Ĭycling base training is typically completed within a particular time of a training plan called the Base Phase. The start of a new cycling season usually means the start of base training. Here’s why base training and aerobic fitness are essential for every cyclist and how you can make sure you’re building your base properly for your season and goals. If you’re a beginner looking to lay a solid running foundation, consider the 9-Week Beginner Running Program.You can build a strong aerobic base for cycling, in a time-efficient and effective manner, with a structured base training plan. Proper progression, tapping into all three energy systems, and steadily increasing distance or duration week-by-week are crucial. While the workouts presented here are effective, they might not align with everyone’s fitness level or objectives. Simply picking workouts at random won’t yield optimal results. Remember, building a robust aerobic base requires adherence to the progressive overload principle. While they offer great variety, it’s essential to incorporate them into your training regimen thoughtfully. These 12 aerobic workouts are tailored for a standard 400m track, but they can be performed anywhere with flat terrain where the distance can be measured. Notes: Choose a fastest pace you can maintain for all 10 rounds. Notes: For every interval you alternate running 200m at fast pace and 200m at slow pace.

#Aerobic capacity workouts how to

Pace, in contrast, emphasizes maintaining specific speeds in workouts and can be determined through methods like time trials or estimation.įurther details on these pacing methods can be found in our How to Pace Your Aerobic Workouts article. RPE is a subjective 1-10 scale based on personal feelings, offering a holistic approach that accounts for internal and external factors like fatigue and terrain. There are generally two ways to determine the intensity of aerobic workouts: the RPE (Rate of Perceived Exertion) method or the Pace method. The best approach for aerobic development is to progressively increase both volume and intensity, as we do in our aerobic training programs. However, be cautious: selecting workouts at random is not the most effective way of training. In this post, we include several effective workouts that you might consider adding to your regimen.

Improving your endurance and cardiovascular ability through running won’t just make you a better runner, it will also enhance your performance in a wide range of non-running workouts. Each targets different energy systems within your body. Running can take many forms, from intense sprints to longer, steady runs. Neglecting endurance can leave a gap in your fitness. Boost your aerobic capacity with these 12 track running workouts.