Designing an aerobic training program means applying core exercise science principles - especially specificity and overload - to improve the respiratory, cardiovascular, and musculoskeletal systems. To build aerobic endurance, you need to challenge these systems beyond what they’re used to by adjusting key variables such as exercise mode, frequency, duration, and intensity.

Factors related to aerobic endurance performance

To maximize adaptations while minimizing fatigue and overtraining, a sound program should account for 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.
• A 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 training is tailored to individual physiology.

Lactate threshold

• Lactate threshold is the point at which blood lactate begins to accumulate rapidly, and it’s often a stronger predictor of performance than ${\text{VO}}_{₂}\text{max}$.
• Training should aim to raise the lactate threshold so you can sustain higher intensities with less fatigue.

Exercise economy

• Exercise economy refers to the energy cost at a given velocity.
• It’s influenced by biomechanics, technique, body composition, and environmental conditions.
• Improved economy means greater efficiency and better performance.

Designing an aerobic endurance program

An effective program is specific to the athlete and is built by manipulating five primary design variables:

Aerobic training program design variables

1. Exercise mode: Choose activities that match the demands of competition (e.g., running, swimming).
2. Training frequency: How often training occurs (days/week).
3. Training intensity: The main driver of physiological adaptation; it can be regulated using heart rate or RPE.
4. Exercise duration: The length of each session; it’s influenced by intensity (higher intensity usually means shorter sessions).
5. Exercise progression: A gradual increase in frequency, duration, or intensity over time.

Training intensity

Relationship between ${\text{VO}}_{₂}\text{max}$, HRR, and MHR

% ${\text{VO}}_{₂}\text{max}$	% HRR	% MHR
50	50	66
55	55	70
60	60	74
65	65	77
70	70	80
75	75	85
80	80	89
85	85	92
90	90	96
95	95	98
100	100	100

• HRR: Heart rate reserve
• MHR: Maximal heart rate

Heart rate calculations

You can prescribe aerobic intensity using heart rate. Two common approaches are the Karvonen (HRR) method and the percentage of maximal heart rate method.

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)

Rating of perceived exertion (RPE)

Rating	Description
1	Nothing at all (lying down)
2	Extremely little
3	Very easy
4	Easy (could do this all day)
5	Moderate
6	Somewhat hard
7	Hard
8	Very hard (making an effort to keep up)
9	Very, very hard
10	Maximum effort (can’t go any further)

Metabolic equivalents (METs)

• 1 MET = 3.5 ml/kg/min of oxygen consumption.
• METs can be used to quantify exercise intensity based on oxygen use.

METs for physical activities

METs	Activity
1.0	Lying down or sitting quietly
2.5	Walking 2 mph (3.2 km/h) on level surface
5.0	Elliptical trainer, moderate effort
7.0	Rowing, stationary, moderate effort
8.0	Circuit training (minimal rest)
10.0	Running 6 mph (10 min/mile pace)
11.0	Running 7 mph (8.5 min/mile)
12.8	Running 9 mph (6.6 min/mile)
15.8	Cycling 20 mph (32.2 km/h)

Exercise duration

• Exercise duration is the length of the training session.
• In general, longer duration corresponds to lower intensity, while shorter duration corresponds to higher intensity.
• Aerobic sessions can last 20-120+ minutes depending on intensity and the training goal.

Exercise progression

• Progression is needed to maintain or improve performance over time.
• Progress one variable (frequency, intensity, or duration) by ≤10% per week.
• Use examples of training blocks to plan and organize 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