Conditioning or endurance training can help you go farther or go longer without getting exhausted.

Endurance training targets the heart, lungs, muscles (and maybe even your psyche) to become fatigue-tolerant.

In Part 1 of this series, we covered Cardiac Output (CO), the faded $5 bill everyone steps over to pick up the shiny Loonie. 

Yes, it's boring, yes it's kind of easy. But that doesn't mean it doesn't work. 

If you don't have Cardiac Output (CO) in your training week, start there.

If you checked the CO box, the next conditioning element you'll want to add is:

Tempo Interval Method

Running, swimming, rowing, riding, or skipping are movements that work well.

Option 1 - Intensive Intervals (shorter intervals, faster pace, longer rest)
Work: 10-12sec
Rest: 4-6x the work time
Sets: 10-20

Option 2 - Extensive Intervals (longer intervals, medium pace, shorter rest)
Work: 45sec-3min
Rest: 0.5-1x the work time
Sets: 6-16

Each interval should be about 70% effort of max intensity.
Heart Rate should float between 120-160bpm
The goal is to see pace improve over time with a similar heart rate

Tempo Intervals will help speed up recovery, increase aerobic fitness, and develop localized muscular endurance.

They'll also improve pacing, mental toughness, and work capacity without leaving you feeling like you've been run over by a train.

Considering all that, you might want to add the Tempo Interval Method to your routine one to three times a week.

Give them a try.

- Coach Andy


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