Training Programs

Interval Heart Rate Training (IHRT)

The training programs are based on heart rate zones established from your VO2 test results. These zones will ensure progression towards your goals and prevent plateau. The zones take into consideration your RER, respiratory exchange ratio, which is the amount of carbon dioxide expired divided by the amount of oxygen inhaled. RER rises as the intensity of exercise increases.

When the body has an RER of .71, complete rest, the body derives the highest percent of energy from fat as the slow twitch fibers are able to get most of their energy aerobically from stored fats.

Check out our sample customized workouts. Jon Gilchrist, runner, and Alan Charley, cyclist, both share their workouts online.

• Zone 1: RER will rise to .80 to .90. This zone is often referred to as the "fat burning" zone on cardio equipment at the gym. Working out in this zone is a great starting point as it improves the blood's capability to deliver oxygen throughout the body and remove waste; therefore, building an aerobic base. Initial improvement comes quickly but so does plateau. The solution to this is beginning intervals by adding Zone 2 to your workout. It is actually the best zone for recovery workouts and for building an aerobic base.
• Zone 2: RER will rise to 1.0. Total caloric expenditure continues to rise and the body begins to use predominantly carbohydrates for fuel. In this zone, you are near your anaerobic threshold, AT. This is when your body can no longer produce enough energy for the working muscles with just your aerobic system. Your body begins to tap into it's glycogen which is stored in your muscles. Your anaerobic threshold, AT, is one of the key components identified in your VO2 Test with us. The higher the intensity your body can train while remaining aerobic, the greater number of calories burned from fat. Zone 2 workouts are more effective, overall, for weight loss goals than Zone 1 workouts. During this stamina building phase, a main goal is to increase your anaerobic threshold.
• Zone 3: RER rises to 1.1. In order to increase your metabolism, get stronger, leaner, faster, your body requires workouts where it is overloaded, this means going to your peak, Zone 3, for short bursts of time. Peak phase workouts are a combination of Zone 2 and 3.

Periodization Training (PT)

Sports specific training programs available for an entire calendar year including in-season, off-season, aerobic and stamina building, and triathlete bricks to name a few.  PT is an expanded form of interval heart rate training.

Periodization Training, PT, involves looking at your overall goals for the season or your, and planning your training on a broader platform.  It involves going through different phases, usually lasting several weeks, where you focus on different aspects of your training.  It begins with building an aerobic base, Zone 1, gradually increasing your volume at an easy pace to improve endurance.  Think in terms of a 6-8 week period. 

Next is the stamina phase, Zone 2, your workouts begin to increase in intensity while overall volume decreases.  This phase is typically shorter than the base phase, say a 4-6 week period. The frequency of workouts decrease slightly too.  This phase will be a mixture of aerobic base and high intensity workouts.

Lastly, is the peak phase, Zone 3, a 2-4 week period where intensity and volume come together prior to a taper period leading up to your big event.

If you have a Garmin, you can load your training zones into it.  Other products available on the market can be loaded with your training zones also.

Overtraining