Aerobic Conditioning Chart (NSCA CSCS Textbook)

TYPES OF AEROBIC CONDITIONING TYPE

DESCRIPTION

LONG SLOW DISTANCE TRAINING (LSD)

Working at about 70% of VO2 Max Anywhere from 30-120 minutes

PACE/TEMPO TRAINING (THRESHOLD TRAINING or AEROBIC/ANAEROBIC TRAINING)

Two types: steady and intermittent Working at Lactate Threshold or slightly above race pace, for approx.. 20-30 minutes Working close to VO2 Max 1:1 Work/Rest ratio

INTERVAL TRAINING

REPETITION TRAINING (REPS)

Working above VO2 Max for 3090 seconds Work:Rest ratio 1:5

FARTLEK TRAINING (FartlekSpeed play in Swedish)

Working alternating between LSD (70% of VO2 Max) and Pace/Tempo (up to 85-90% of VO2 Max) for approx.. 20-60 minutes

BENEFITS      

Enhanced cardiovascular function Enhanced thermoregulatory function Improved mitochondrial energy production Improved oxidative capacity of skeletal muscle May improve Lactate Threshold Over time, causes change in metabolic ability of the muscles trained, possibly shifting Type IIx to Type I *Doesn’t stimulate same neuromuscular patterns used in competition  Improved energy production from both aerobic and anaerobic metabolism  Involves same muscle recruitment pattern as competition  Improves running economy  Increases Lactate Threshold  Increased VO2 Max  Enhanced anaerobic metabolism *Must have a strong aerobic base before utilizing *Use sparingly – very stressful on the system, no more than 1-2x per week  Improved running speed  Enhanced running economy  Inreased capacity/tolerance for anaerobic training *High reliance on anaerobic metabolism, therefore must have long recovery periods  Enhanced VO2 Max  Increased Lactate Threshold  Improved running economy  Improved fuel utilization from different sources *Combining LSD and hill/fast burn work in one workout