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FAQ Aerobic Programs

How often should I train?

Despite the program having 5 days of training each week (6 if you count the mixed modal workouts), most of our athletes will only train 3 to 4 days per week. It is totally up to you how often you want to train, but we suggest including at least 3 training sessions per week from the aerobic programs in order to see significant benefits.

When should I take my days off?

If you decide to train 5 days per week, we suggest you either take Thursday and Sunday off each week or train 5 days in a row, taking Saturday and Sunday to rest and recover. You can adjust however you’d like. If you are going to adjust, be mindful that performing 4-5 days in a row will affect your performance a lot more than taking an off day every 3-2 days. We advise you to be thoughtful about how you feel and be honest about if you are doing too much, too many days in a row. If you need an extra rest day, please take it.

How often can this program be repeated?

Because it is based on an individual estimated perceived effort, which will change as your conditioning improves, this program can be repeated as many times as you wish.

Should I track my heart rate? 

To improve the accuracy of measuring the intensity of your workouts, in addition to using our effort scale, consider getting a heart rate monitor to keep track of how quickly your heart beats in relation to your level of physical intensity. Below is a link to our recommended HR monitor & chest strap that will hold up during aerobic specific and mixed modal training.

Polar Heart Rate Sensor Chest Strap:

https://www.onlinewod.com/sbpT

Note: You do not need to get a monitor, as Polar has a free downloadable app for smartphones that works great with their chest straps.

Can I do strength training while doing this program?

Yes, we recommend our 12-week Strength Builder Program that will complement nicely all of our aerobic training programs. Learn more about it here.

How far apart should I schedule my strength and conditioning workouts?

Depending on your training goals, ideally you want to have at least 4 hours between your strength and aerobic sessions.

I only have time to train once per day. Should I do aerobic work before or after strength training?

If you must complete both strength and aerobic training at the same time, ensure to dial down the intensity of your aerobic workouts and do it after your strength training.

Don’t do aerobic training right before strength training sessions if your main goal is building strength.

If you do your cardio before a strength training session, you deplete ATP (Adenosine triphosphate). When this happens, you have less energy available and build less muscle.

This results in a lack of energy to get stronger and your technique will degrade due to fatigue.

How are paces calculated in your aerobic programs?

The intensity with which we exercise is one of the most important aspects of training and physical fitness. Not only can we utilize exercise intensity to determine if we’re working hard enough, but we can also use it to determine if we’re not.

There are many ways we can measure this rate of intensity. Common methods include analyzing target heart rate zones, MAP (Maximal Aerobic Power), or various versions of RPE (Relative Perceived Exertion) scales. In our aerobic training programs, we have adapted a modified version of the RPE scale that is the simplest to understand and use consistently. It also requires no additional equipment (ex. heart rate monitor).

What do effort percentages mean?

The breakdown below illustrates what pace or perceived effort you should maintain depending on the prescribed stimulus for the workout.

Recovery Effort (40%): Pace you can hold indefinitely. Intended for recovery.

Easy Effort (50-65%): Pace you can hold for 1-2 hours. You can carry on a full conversation at this pace without gasping for air between words or sentences.

Moderate Effort (65-75%): Pace you can hold for 30 minutes. You can speak a sentence or two at a time before having to take a gasp of breath.

Hard Effort (75-85%): Pace you can hold for 10 minutes. You might get a word or two out, but breathing is difficult, and talking is challenging.

Very Hard Effort (85-95%): Pace you can hold for 3-5 minutes. Even a single word is nearly impossible to get out.

Maximum Effort (100%): Pace you can hold for a short time, anywhere between 10-30 seconds. You are completely out of breath and unable to talk.