![]() ![]() You take your known race time, and set your training pace at a certain percentage of that time. The other way to design tempo-workout structures requires you to break out your calculator. ![]() As your CRE improves, your pace will get faster over time. It should be fairly difficult, but not exhausting. The first way is less scientific and easy to figure out: You run your race distance at a “pace that you could run for an hour” without stopping. If you’re not an avid 5K or 10K racer, then your PFT run would work for your “race.” There are a few ways to design your tempo-run workouts. Tempo runs are incorporated into a CRE training plan 1–2 times each week, and the intensity and time are typically structured around training for a race event. Pace/Tempo training is where you run-or bike, swim, etc.-for a set time or distance, similar to LSD training, except you do it at a higher intensity. Depending on your level of fitness, LSD workouts should last about 30 minutes-shorter if you’re out of shape. LSD training is usually done 1–2 times a week, at about 80% of your max heart rate. What defines “long” and “slow” is specific to your individual fitness level. Long, slow distance (LSD) is exactly what it sounds like: long distances at a relatively slow pace. Here are common CRE training types and their FITT variables. It’s not just running, rowing, or swimming, for example, but specifically how you do each type. Time is how long each workout is done for, and it will depend on the type of workout you’re doing. There are more accurate formulas out there, but this one is close enough for most people. The easiest formula for calculating your max HR is 220 – your age. Intensity for CRE training is determined as a percentage of your maximum heart rate (max HR). It might just take 1 day for a longer run, or 1–2 easy recovery runs. You don’t need to do 3 dedicated days of CRE in addition to power training. For example, if you’re in a muscular power phase of your program, you can use sprint workouts for both CRE and power. However, you’ll need to take into account any resistance training you’re doing and what type. CRE training is usually scheduled for 3–4 days a week. ![]() You won’t usually see a high-intensity workout done for a long period of time.įrequency is the number of sessions in a week that you train. For CRE training, most of the variables will be tied to the type of workout you’re doing. When you’re designing your CRE training program, follow the FITT principle-consider the Frequency, Intensity, Time, and Type of your workouts. If it’s been a while since your last PFT, start off with the run component and make note of your time. Assess your CREīefore you start building your CRE training program, you’ll need to know where you stand. Generally, the closer to the front of the pack you are, the lower your injury risk. There’s no established “cutoff” for when you become high-risk for injury, but you can figure out roughly where you fall by how well you do on your PFT run. CRE is also linked to injury risk, so those with poor CRE sustain injuries at higher rates than those with higher levels of fitness. It not only is closely related to your risk of developing preventable illnesses like heart disease, but also your ability to perform on runs, hikes, and other long-duration activities. CRE is usually measured in the military with a run (1.5-, 2-, or 3-mile) for distance.ĬRE is an important component of physical fitness. It involves two body systems: the circulatory system, including the heart (cardio) and blood vessels and the respiratory system, which involves the lungs. Cardiorespiratory endurance (CRE), also called aerobic endurance, is the ability to perform aerobic activities for a long period of time. ![]()
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