Metabolic Conditioning Methods
Method
Cardiac Output
Tempo Intervals
High Resistance
Intervals
High Intensity
Continuous
Training
Alactic Intervals
Lactic Intervals
Threshold
Method
Cardiac Power
Intervals
RPE How we do it
5-6
5-6
6-7
7-8
7-8
8-9
HR 120-150bpm
30-90 min per session
Any low intensity, low blood
pressure exercise: jogging,
biking, swimming, jumping rope,
etc.
»
»
»
70% of max intensity
10-12 sec work; 60s active rest
Repeat 10-20 reps
Any low-to-moderate intensity
exercise such as jogging, biking,
swimming, jumping rope, etc.
»
»
»
Each rep is at maximal intensity
5 sec work followed by rest until HR is 130140bpm
Repeat 10-20 reps
»
»
»
Frequency
Progress
1-4 x / week
»
Speed/power at different heart
rates
1-3 x / week
»
Heart rate recovery between
reps
Uphill sprints, sled drags, spin
bikes, or other cardio machines
capable of high resistance
1-2 x / week
6-8 weeks
»
»
»
Distance covered in each rep
Number of reps
Heart rate recovery
Use close to maximum resistance
Low speed (20-30rpm on a Keiser bike)
5-20 min total time
Spin bike, Versaclimber, lunges
up a steep hill, bike ride up a
steep hill, box step-ups, etc.
1-2 x / week
x 6-8 weeks
»
»
Speed at given HR
Time exercise can be
maintained
»
»
»
»
5-10 sec work max intensity
Drop HR as quickly as possible
Active rest 1-2 min
Repeat 10-20 reps
Any repetitive, explosive
exercises such as jump squats,
sprinting, bounding drills,
explosive push-ups, etc.
1-2 x / week
x 4-6 weeks
»
»
Distance covered each rep
Number of reps
»
»
40-60 sec work max intensity
Drop HR as quickly as possible for 1 min
HRR
Active rest 3-5 min
Repeat 2-5 reps
Maintain HR ± 5 bpm of anaerobic
threshold
5-10 min work periods
Repeat 2-5 reps
Any exercise that can be
performed at maximal intensity,
from sprints to sport-specific
drills
1-2 x / week
x 3-4 weeks
»
»
»
Distance covered per rep
Ability to repeat same distance
HRR in 1 minute
1-2 x week
3-4 weeks
»
Distance covered each rep /
speed / power at threshold
1-2 min high intensity to max HR
Maintain max HR 20-30 sec/rep
Immediately transition to 60 sec plank or
sport-specific movement
Bring HR to 130-140bpm using dynamic
energy control
Repeat 2-4 reps
Any cardiovascular exercise that
uses the whole body and drives
HR to maximum – low impact
exercises preferred
1 x / week
x 2-3 weeks
»
»
»
Speed / power at max HR
HRR in 1 minute
Number of reps
»
»
»
8-9
»
»
9-10
Exercises
»
»
»
»
»
»
»
Any cardiovascular exercise
where threshold has been
determined