Training Program

TRAINING PROGRAM:

Try this balanced program to get started with improving endurance, increasing VO2 max and lactate capacity whilst maintaining lean muscle mass. This program can be applied to your favourite endurance exercise (e.g. rowing, running, swimming, skating or cycling). Please note that the program assumes you have done some foundational work with endurance and resistance prior to commencing.

ENDURANCE TRAINING PROGRAM
DAY PROGRAM NOTES
Monday

Morning: Aerobic capacity
20-45 mins at a moderate intensity
Evening: Resistance Training

Select any resistance program from the other Goals sections that match your personal goals
Aim to add one more minute to subsequent aerobic sessions next time until you have reached your desired distance/duration
Tuesday

VO2 Max and Lactate Threshold

High intensity interval training (HIIT).  Choose a short interval (e.g. 15-30 sec) that matches your fitness level and push hard for that amount of time, then back off and cruise gently for double that amount of time (e.g. 30-60 sec) and keep alternating for 10 continuous cycles

Sample:
20 sec sprint
40 second jog/walk
Repeat 10 times

(Note: if beginner, start with shorter intervals)
Wednesday Rest  
Thursday

Morning: Aerobic capacity
20-30 mins at a moderate intensity
Evening: Resistance Training

Select any resistance program from the other Goals sections that match your personal goals
Aim to add one more minute to subsequent aerobic sessions next time until you have reached your desired distance/duration
Friday

VO2 Max and Lactate Threshold

High intensity interval training (HIIT).  Choose a short interval (e.g. 15-30 sec) that matches your fitness level and push hard for that amount of time, then back off and cruise gently for double that amount of time (e.g. 30-60 sec) and keep alternating for 10 continuous cycles

Sample:
30 sec sprint
60 second jog
Repeat 10 times

(Note: if beginner, start with shorter intervals)
Saturday

Recovery Session

1-2 hours at a low intensity plus a long stretch

Sample:

Long walk or ride and a yoga
Sunday Rest  
 
 
TIPS:

Complete each of the sessions once per week using the recommended schedule but matched to your availability and schedule. If in doubt always be conservative in the beginning and build up slowly over time.

Key Notes:

  • Always warm-up with dynamic stretching and 5 minutes at a cruising/walking pace
  • Cool down with 5 minutes at a cruising/walking pace and static stretching
  • Try to add 1 min to subsequent aerobic capacity sessions
  • Aim to increase HIIT interval periods every couple of weeks or when ready
  • Try to avoid doing resistance training on the same day as HIIT training for you safety and recovery
  • Rest days mean rest. Recovery is crucial to avoid over-training and injuries
  • If you experience any pain or injury, stop immediately, ice the area and seek medical assistance