CPL’s approach to endurance training is highly specific to the fitness level of the Client as well as the sport they wish to compete in (triathlon, distance running).
Catalyst Performance Lab utilizes a variety of approaches when customizing endurance training program for Clients.
Slow-Distance Training – Slow-distance training is the best form of endurance training for new athletes or for those athletes who must product long and sustained outputs of energy, such as marathoners and long-distance cyclists. The workout intensity is usually at about 80 percent maximum heart rate, with training periods lasting between 30 minutes and 2 hours.
Pace-Tempo Training– Pace-tempo training consists of steady training at a higher pace (just slightly higher than a race pace) for a shorter period of time (20-30 minutes), which is designed to improve energy production from both aerobic and anaerobic energy pathways.
Interval Training – Interval training consists of brief periods of intense physical exercise (3 to 5 minutes), followed by short rest periods. The work-to-rest ratio of interval training sessions should be 1:1, with a total duration of between 30 and 45 minutes due to the demanding nature of the program.
Repetition Training – Repetition training consists of a program of specific exercises that are performed in fast succession. It is the most intensive form of aerobic endurance training, with work intervals lasting between 60 to 90 seconds, followed by rest intervals of 5 minutes or more. Repetition training is often performed to improve running speed and running economy. It also helps your clients improve their lactate threshold.
Fartlek Training – Fartlek training includes a combination of the above aerobic endurance training exercises during long training sessions. High-intensity bursts of activity are often added in no specific order, although a low cycle (achieving a 70 percent maximum heart rate) is the foundation of the training session. Fartlek training is often performed to improve exercise economy and lactate threshold.
“Cassandra is an AWESOME coach! I never would have made it through my first Triathlon without her expert training and her unwavering encouragement. Her expertise and the analogies she used during our training sessions enabled me to swim, run, and bike more effectively than I would have without her coaching. Cassandra’s enthusiasm really shines through and is infectious. To take your training and health to the highest levels, I highly recommend training with Cassandra!“
