Knowledge Check: Training Phases

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• During this training phase, workouts primarily focus on endurance sessions in the “conversational” zone to develop your aerobic system, along with alactics and drills.
• The key workout during this phase involves a continuous effort in the "conversational zone" with durations of 20 minutes up to several hours. The training effect targeted is your body’s ability to better metabolize fat and spare glycogen (stored carbohydrate) as a long duration energy source. You will gradually increase the duration of one or more of these weekly endurance workouts. Another key workout involves sustained tempo intervals of 20-60 minutes with a 5:1 up to 8:1 work to recovery ratio. Total time at intensity during these workouts can range from 30 minutes to 2 hours.
• During this training phase, your key higher-intensity sessions consist of cruise intervals of 6-20 minutes in duration with a 2:1 up to 5:1 work to recovery ratio. For example, after you’re warmed up, you might do 4 x 8 minutes in the “comfortably hard” zone with 4 minutes of easy recovery between. Total time at intensity during these workouts can range from 30-60 minutes.
• During this training phase, your key higher-intensity sessions consist of work intervals of 1-6 minutes in duration with a recovery interval equal to or slightly less than the work interval. For example, after you’re warmed up, you might do 4 x 3 minutes in the “uncomfortably hard” zone with 2 minutes easy recovery between. Total time at intensity for these workouts can range from 12-24 minutes.