5 Types of Aerobic Training Explained | Interval, HIIT, Fartlek, Tempo, and Aerobic Base
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- Опубликовано: 5 авг 2024
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5 Types of Aerobic Training:
1) Aerobic Base (Long Slow Distance)
* High volume, low intensity
* Conversational pace
* Ex: 90 minute long run below lactate threshold. ~80% Max HR (155 bpm for me)
2) Pace/ Tempo/ Lactate Threshold Work
* Moderate intensity intervals/ race pace
* 20-30 minute Intervals
* Brief recovery between intervals
* Ex: 20 min tempo run on 1 minute walk x 3
3) Interval/ VO2 max specific
* 3-5 minute Intervals
* 1:1 work to rest ratio
* Ex: 5 min run @ 90% MHR on 5 min walk x 4
4) High Intensity Interval Training
* 30-90 second Intervals
* Ex: 1:5 work to rest ratio
* Ex: 60 sec sprint on 5 min walk x 5
5) Fartlek
* 20-60 minutes
* Varies from LSD and Pace/ Tempo
* Ex: coach with whistle on big loop
* Tempo run on whistle 8 minutes LSD on whistle 12 mins x 3
If you are studying for the CSCS make sure to understand aerobic program design well by learning these and how to incorporate them into each phase of training. Off season aerobic base, preseason aerobic training and conditioning, etc.
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Great information mate. just found your videos, really enjoy them. Thank you
Thanks!
These videos are amazing.
Very glad to have found them.
Well done.
The only point that I’m not sure translates to running is the piece on threshold.
It seems like the not that effective grey zone that hovers around marathon pace, give or take 10-15 seconds is being blurred with threshold training.
That marathon pace work which often feels productive but isn’t for really the best for 10k and under training, is a great thing to point out..
True threshold training though, seems to be an incredibly effective way to gain fitness.
Any thoughts on separating those two out into their own categories?
Thank you Matt. I was a bit confused after reading this section of the book. This cleared things up
You're welcome!
thanks so much man you just helped me pass my anatomy test today!!
Nice!
Pace and tempo training as it mimic the compitition pace how it could be moderately intense?
I am trying to recover from Orthostatic Intolerance causing a lot of blood pooling when upright from a weak heart and circulation.
What kind of low impact bodyweight/dumbbell exercises can I do to get the same heart adaptations of steady state running, especially the larger heart and stroke volume?
pace/tempo (threshold training) would be equivalent to the "black hole" of training which is somwhere between VT1-VT2 zone correct?
Could you do something similar but focusing on training for sprint athletes?
Can you explain for sprinters ( 100-200 meters) how to use tempo runs and HIT runs ? Thanks
thnaks
I think you missed a really crucial part of base training which sub-threshold. Still aerobic but pushing closer to lactate threshold. Many elite athletes (and age groupers) use this time period as a bridge between aerobic base and the introduction of LT intervals.😉
i am a soccer player. I do hiit training 3-4 times a week and take only 20-30 second rest in between every set. And my hiit workout usually last for more than an hour. Ive been doing this for almost a year, just want to know is this type of training contribute to a faster development rate ? or ive been doing in the wrong way?
my hiit training consists of workout like jump squad, squad, burpees, mt.climbers...etc...
You're not doing HIIT training, but maybe that's ok. The short rest period that you are using is similar to soccer so it may be beneficial.
However that short of rest doesn't allow for recovery of the energy systems and muscles between efforts so your work efforts are not as high intensity as they could be with longer rest.
If you've been using the same training method for a year, I would introduce something different. Perhaps keep the same training method for 1-3 months and then spend at least 1 month doing training a different way so that you don't hit a plateau training the same energy systems year round.
Which training will increase speed? Fartlek or HIIT
What do you mean “running around vo2max” in Interval training ?what is percentage of effort?
Zone 4
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What type of run would you classify the 4x4 mins with 3 mins active rest in between? I’ve been doing it for long time as an aerobic intervals training but I feel it’s way harder as my bmp reaches very high zones while running (85%-90%)
Thanks I’m advance
what's your pace for your heart rate of 85% - 90%? i'm new to the 4x4 interval, i set myself to maintain a pace of 4:30min per km for each work interval, i've done this workout twice so far, but my pace has been around 4:40 - 4:45 instead.. and at that pace i'm only at low to mid Zone 4. i hope this means i will get there someday. i've only been focusing on zone 2 and some hill sprints sprinkled in
I do 4 minute work, 2 minute rest intervals. I call it HIIT. Takes a minute to hit 90% maxHR and I maintain that for the interval
For HIIT, the book chart says the work bout duration should be 30-90 s with a work:rest ratio of 1:5 at greater than vo2max. Then in the book text it says "an example of an appropriate work:rest ratio for long interval HIIT training is >2-3 min at or above 90% vo2max with relief bouts of
Yea it is confusing. You can think of long interval HIIT as something different I guess. I'm not sure I understand the naming of it.
@@TheMovementSystem okay glad I wasn’t the only one confused! Thank you!
How do these forms of training play into swimmers?
Depends on the distance. I need to make a swimming training video
That’s excellent…now, what is Tabata?
Like 20s on 10s off, it's lactate training, max effort
Taekwondo player....same exercise