Aerobic Engine PDF

A downloadable PDF plan to follow yourself

Raise your power at LT1, expand aerobic durability, and improve metabolic efficiency. Its more than base training. We maintain a small amount of quality work at high effort levels while progressing the duration (time in zone) at LT1 and below.

Duration: 12 weeks  / Number of sessions: 3 per week

Structure:

Session 1 – Interval workouts in which the main  body of work is focussed directly at lower lactate threshold development (LT1).

Session 2 – Includes bursts of VO2 power and a main set targeted at longer sub-LT1 (zone 2) power, HR, effort.

Session 3 – Includes short sprints (hard seated accelerations) within the warm up and a main set just above LT1 power (low Z3).