TUES AUG 9 - Aerobic Power mixed intervals



80-90% of effort, consistent round times, consistent paces; 

1200m row
(rest 5 minutes)
5 rounds;
10 BB push press - moderate and unbroken
10 KPU or ring rows
(rest 5 minutes)
1200m run
 (rest 5 minutes)
5 rounds;
10 box jumps - 24/20"
10 heavy KB swings

post time for each set to comments (four times) 


Interval training for aerobic fitness is a tried and true method that we often use to develop and sharpen aerobic engines.  Developing a base, i.e., the foundation of your aerobic fitness, happens by putting in the work and sometimes hours of easy, sub-threshold aerobic efforts (think: 60 minute hike at a conversational pace).

Intervals are a potent tool because, with calculated rest blocks, higher paces per set can he held without dropping off in effort or allowing lactic acid to shut the system down. 

The key work to these types of intervals is pacing.  This doesn't mean it'll be easy, but requires the same effort over and over and over again.   

For instance: 

1. row 6 minutes as hard as you can (test)
 2. take the average 500m pace and use for 30 second interval pace
3. do 15 sets of 30 seconds row @ 6 minute row pace, 30 seconds rest or e-z recovery strokes

The total work time over 15 sets is more work time than you can hold for 6 minutes, and thus, we're able to achieve greater volumes or greater intensities than if we had done the work without.  

MAP 6 refers to 5 minute work blocks, which can be tools of variance, or a tool specific to any event that has harder periods of 5 minute works (hilly marathons, etc.). 

Your goal with MAP work is to first, progress more sets, more time, the tolerance of more work.  Secondary is progressing intensities or higher paces.  And both should usually be included.