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Knowledge Check: Training Phases

Adam Hodges | November 28, 2022

Guide to Creating Your Training Plan Overview of Training Phases Knowledge Check: Training Phases
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    Match the training phase to the description.

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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.
    • Aerobic Base Conditioning
      • Endurance Training
        • Lactate Threshold Training
          • VO2max Training
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          About Adam Hodges

          Adam Hodges, PhD, is a trail runner, mountain endurance athlete, and coach with credentials from the United Endurance Sports Coaching Academy (UESCA), USA Triathlon (USAT), and the American College of Sports Medicine (ACSM). In addition to coaching multisport athletes, he has coached high school cross country and track runners in California and masters swimmers in Colorado and California. As a USAT All-American triathlete, he has competed in the ITU World Triathlon Championships, the ITU World Duathlon Championships, and the Ironman World Championships in Hawaii. As a masters runner, he has won a series title in the XTERRA SoCal Trail Series. His current pursuits include trail running, climbing, mountaineering, skimo, and cross-country skiing. Check out his training plans and courses to help you prepare for you next adventure.

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