Aerobic Capacity

12-LEVEL Progressive Aerobic & Anaerobic Cardiovascular Training Program

The purpose is to increase work capacity, burn excess fat, and improve conditioning.

These cardio sessions are to be performed in numerical order 3x sessions per week. Spend 2-4 weeks at each level for optimal results.

Sessions break down as follows:

(1) Anaerobic Intervals - Heavy Efforts

(2) Aerobic Threshold Intervals - Medium Efforts

(3) Aerobic Base - Light Efforts

This program is a run/walk program for individuals looking to improve their running fitness and performance, however, each session can accommodate any mode of cardio or machine, including:

• Rower

• Bike

• Versa Climber

• Stair Master

• Elliptical

Below is an example of how to adjust each session to accommodate your preferred mode of cardio training:

A. Warm-up & Cool Down as necessary

Run/ Walk Method

10 ROUNDS OF:

B1. Run 1:00 @ Zone 3

B2. Walk or Active Recovery 2:00 @ Zone 1

Cardio Preference

10 ROUNDS OF:

B1. Cardio of Choice 1:00 @ Zone 3

B2. Cardio of Choice 2:00 @ Zone 1

For more advanced athletes or individuals, add more intervals each of the prescribed sessions as appropriate.

Get Ready! Stay Ready!