My training this morning was some lower body strength work followed by ‘Cardiac Power Intervals’. I did this on the treadmill.
Warmed up for a couple mins, then I did 8 rounds of-
Work: 60 seconds of running as fast as possible (18 – 20kmh)
Rest: Active rest @ 6kmh until heart rate came back down to 130 bpm
Why use this method?
The goal of this training method is to increase stroke volume (how much blood the heart can pump around the body with each beat). This is vitally important to aerobic performance as it increases how much oxygen-rich blood we can pump to those working muscles. The more blood the heart can pump per beat, the more work you will be able to do.
How does it work?
This method achieves this by increasing how forcefully the heart can contract. It also increases the mitochondria in the heart itself. During low intensity exercise, when the heart rate is quite low, the strength of the heart is not as important as oxygen supply is not an issue. But as the intensity of exercise increases, and the heart rate rises, the demand for oxygen grows and the more important the strength of the heart becomes. A stronger heart means it is less likely to fatigue at higher heart rates and it is capable of delivering more oxygen.
Guidelines for this training method
Exercises: any high intensity exercise that will maximally elevate the heart rate
Work intervals: work as hard as you can for 60- 90 secs
Rest intervals: 1 – 3 mins or until HR comes back down to 120-130
Rounds: 6 - 10