Conditioning Program – Week 3

In week three of the conditioning program, anaerobic threshold training is added to the list of methods used. This is an especially challenging and effective training method when utilized properly. Watch the video now to see exactly how it should be done.

Anaerobic Threshold Training

Anaerobic threshold training has been a part of training programs used to improve endurance for centuries. Referred to by different names, the key principle in the method is simply to train within the range of your anaaerobic threhold.

Although research has revealed there is not really a “threshold” as a single heart rate, per se, as many used to believe, but rather a range of heart rates where lactate begins to accumulate at a more rapid rate because of a an increase contribution from anaerobic metabolism.

Make sure to watch the video to determine the most appropriate way to determine your threshold so that you can train in the right heart rate range. If you’re using the Polar RS100 or another heart rate monitor, you will want to set the heart rate limits to within your threshold range so that it will give you audio feedback when you’re outside the correct range.

Managing the Training Process

In this third week, it is normal to expect to see a bit higher level of fatigue, especially with the addition of the threshold method. If you’re using heart rate variability to monitor your training, then you should expect to see at least a moderate weekly HRV load.

If you don’t, then you should increase the volume. If you’re seeing a high weekly load at any point, then you should decrease the volume. By this point, it’s also perfectly normal to see increases in HRV on the day following training as the body works to recover autonomic balance.

Finding the right balance between load and recovery is absolutely essential to maximizing results. Make sure to follow the guidelines in the workout .pdf and manage the volume and intensity accordingly using BioForce HRV and whatever other metrics you may be using to measure fatigue and recovery.

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Comments

  1. Hey Joel, I noticed you have multiple days involving 2 workouts per day. Any recommendations as to how far to space these multiple workouts from each other? Thanks.

  2. Hi Joel

    Again thank you for this program and I am loving the 8weeks out TV segments, it’s nice to see you working Howie!!

    I’d just also like to know about when you have ,multiple sessions listed in the program the spacing of them. E.g. When I had Cardiac Output and HRI on the same day I did the 40 mins of cardiac output and then basically 1 minute break, then 20 sets of HRI with 55 seconds rest between the 5 second burst. Is this ok or should it be an AM PM training split as it would be difficult for me to fit everything in like this with MMA also.

    I second question I have is my RHR is 54 BPM and my HRV score is 89-90 so could you please give me an estimated anaerobic threshold range if I were to do it on a bike?!

    Thanks Alot!!

    Gaz

    1. If you can do a break between the two sessions that would work best, but if not I’d just allow for as much time as you can between the two training methods.

  3. Hi Joel,

    I have some practical questions about executing this on a treadmill. I was aiming for a HR of 150BPM (I am 55 yrs old). I put the treadmill on 3 degree incline and cranked it up to 9.5. My HR got to 150 in about 1 min 15 sec. But then I had trouble keeping the HR around 150. it rode up to 162 even though i kept lowering the speed. So I was over 150BPM for three mins, but it was all over the place as was the speed. Does that matter?

    I am also wondering if tracking the distance makes any sense as I don’t think my speed will ever be the same from one session to the next.

    Any suggestions here?

    Thanks Joel & Howie.

    Natch

    1. You’ll find that the more you do them, the more consistent your HR will become at different speeds. Based on what you’re saying, I’d probably try a speed of about 9.0mph for the duration and that should be about right

  4. you guys are talking about cardiac output heart ranges 130-150 this method is threshold training…

    but I have a question… Joel when you do your threshold rounds, do you wait for the heart rate to reach anaerobic threshold first (could take 5 minutes) and then go for 5 minutes in that range? that’s how I’ve been doing them all along… or do you just go at anaerobic threshold pace for 5 minutes period?

  5. if it’s taking 5 minutes to get your HR to that pace then you’re not going hard enough. It shouldn’t take more than a minute or two for the first round to get it up there and then after that it should take less than a minute so if it’s taking longer than that, go harder

  6. Thanks for putting this out there in the last 3.5 weeks I have dropped my RHR from 60 to 50.

    I am still not quite understanding the Anaerobic Threshold Training, I saw your advice to other people about slowing down and keeping their HR in the range, I should be in the low to mid 170’s. However this morning I was doing a 7:30/mile pace on the treadmill and my HR started creeping into the low 180’s. So on the next round I dropped my speed to 7:41/mile pace and my HR just kept creeping up into the mid 180’s, so the next round i dropped it again to a 7:53/mile pace and only then was I able to keep my HR below 180. To really keep in the low to mid 170’s I would have to be running at a fairly slow pace of 8:00+/mile pace. I know that I shouldn’t be maxing my HR either. Any words of wisdom here?

    Thanks

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