The cardiovascular system is composed of the heart, lungs, and all the blood vessels that supply the organs and muscles with oxygen during exercise.  The efficiency of this system is based on the body’s ability to uptake and utilize oxygen.  To train this system we can perform low-intensity continuous work such as walking, hiking, cycling, or we can include interval training to obtain results from working at a high-intensity for a shorter period of time.  Although more time-efficient, interval training is not for everyone.

Here is a description of the training zones used in aerobic training.

The Prescribed Aerobic Plan for Steve went as follows:

LSD/Zone 1: Steve loved to bike, swim, and sometimes trail run.  He used these modes of zone 1 training in his off-season for cross-country skiing and would accumulate high volume at this low intensity.

HIIT/Zones3-4: Using the same modes as in LSD, Steve would perform interval workouts. The key for interval training is the Work:Rest ratio.  Starting out, we had Steve at a 1:2 work:rest ratio, with short intervals of 30seconds.  We progressed the work time over the macrocycle and bumped up the ratio to 1:1.  Steve think’s he’ll be ready for 2:1 work:rest ratio for next season since he loved the rush of high-intensity work.  His favourite mode of training for intervals was on a spin bike, in the gym, or road biking in the fresh air.

Before performing interval training, a warm-up is essential.  See Warm Ups and Cool Downs for some examples of how to adequately warm up and cool down for aerobic training.