Factors related to aerobic endurance performance

Designing an aerobic training program involves applying core principles of exercise science particularly, specificity and overload, to improve the respiratory, cardiovascular, and musculoskeletal systems. Effective aerobic endurance programs challenge these systems beyond their accustomed level using key variables like exercise mode, frequency, duration, and intensity.

Factors related to aerobic endurance performance

To minimize fatigue and overtraining while maximizing adaptations, a sound program must consider factors such as:

• Maximal aerobic capacity (${\text{VO}}_{₂}\text{max}$)

• Lactate threshold

• Exercise economy

Maximal aerobic capacity

• ${\text{VO}}_{₂}\text{max}$ is the maximum rate of oxygen consumption and is a key predictor of endurance performance.

• High ${\text{VO}}_{₂}\text{max}$ is necessary but not sufficient—athletes must also develop lactate threshold and exercise economy.

• Even highly trained individuals may benefit from further ${\text{VO}}_{₂}\text{max}$ improvements, especially when tailored to individual physiology.

Lactate threshold

• The point at which blood lactate accumulates rapidly is a stronger predictor of performance than ${\text{VO}}_{₂}\text{max}$.

• Training should elevate the lactate threshold to allow for higher intensity efforts with less fatigue.

Exercise economy

• Refers to the energy cost at a given velocity.

• Influenced by biomechanics, technique, body composition, and environmental conditions.

• Improved economy = greater efficiency and better performance.

Designing an aerobic endurance program

An effective program must be specific to the athlete and involves manipulation of five primary design variables:

Aerobic Training Program Design Variables

1. Exercise mode: Select activities that mimic competition (e.g., running, swimming).

2. Training frequency: Refers to how often training occurs (days/week).

3. Training intensity: Determines physiological adaptations; can be regulated via heart rate or RPE.

4. Exercise duration: Influenced by intensity; higher intensity allows shorter sessions.

5. Exercise progression: Gradual increase in frequency, duration, or intensity over time.

Training intensity

• HRR: Heart rate reserve

• MHR: Maximal heart rate

Heart rate calculations

Karvonen Method (Heart Rate Reserve Method) formula:

• APMHR = 220 − age

• HRR = APMHR − RHR

• THR = (HRR × exercise intensity) + RHR

APMHR: Age-predicted maximal heart rate

THR: Target heart rate

Example: 30-year-old with RHR = 60 bpm, intensity = 60–70%

• APMHR = 220 − 30 = 190

• HRR = 190 − 60 = 130

• THRR = 138–151 bpm (23–25 beats per 10 seconds)

THRR: Target heart rate range

Percentage of Maximal Heart Rate Method formula:

• APMHR = 220 − age

• THR = APMHR × intensity

Example: 20-year-old, intensity = 70–85%

• APMHR = 200

• THRR = 140–170 bpm (23–28 beats per 10 seconds)

Metabolic equivalents (METs)

• 1 MET = 3.5 ml/kg/min of oxygen consumption.

• METs can be used to quantify intensity of exercise based on oxygen use.

Exercise duration

• Refers to the length of the session.

• Longer duration = lower intensity; shorter duration = higher intensity.

• Aerobic sessions can last 20–120+ minutes depending on intensity and goal.

Exercise progression

• Needed to maintain or improve performance.

• Progress one variable (frequency, intensity, or duration) by ≤10% per week.

• Use examples of training blocks to structure progression.

Examples of aerobic exercise progression

Example A (Moderate THR):

• Week 1–5: Progresses from 4x40min to 5x55min at 60–75% THR

Example B (Lower THR):

• Week 1–5: Starts at 3x30min and progresses to 5x30min at 60–75% THR