Metabolic Conditioning Methods

Method RPE How we do it Exercises Frequency Progress

» HR 120-150bpm Any low intensity, low blood
5-6 » 30-90 min per session pressure exercise: jogging, » Speed/power at different heart
Cardiac Output 1-4 x / week
biking, swimming, jumping rope, rates
etc.
» 70% of max intensity Any low-to-moderate intensity
5-6 » 10-12 sec work; 60s active rest exercise such as jogging, biking, » Heart rate recovery between
Tempo Intervals 1-3 x / week
» Repeat 10-20 reps swimming, jumping rope, etc. reps

» Each rep is at maximal intensity Uphill sprints, sled drags, spin

» Distance covered in each rep
High Resistance 6-7 » 5 sec work followed by rest until HR is 130- bikes, or other cardio machines 1-2 x / week
» Number of reps
Intervals 140bpm capable of high resistance 6-8 weeks
» Heart rate recovery
» Repeat 10-20 reps
» Use close to maximum resistance Spin bike, Versaclimber, lunges
High Intensity » Speed at given HR
7-8 » Low speed (20-30rpm on a Keiser bike) up a steep hill, bike ride up a 1-2 x / week
Continuous » Time exercise can be
» 5-20 min total time steep hill, box step-ups, etc. x 6-8 weeks
Training maintained

» 5-10 sec work max intensity Any repetitive, explosive

7-8 » Drop HR as quickly as possible exercises such as jump squats, 1-2 x / week » Distance covered each rep
Alactic Intervals » Active rest 1-2 min sprinting, bounding drills, x 4-6 weeks » Number of reps
» Repeat 10-20 reps explosive push-ups, etc.
» 40-60 sec work max intensity Any exercise that can be
» Drop HR as quickly as possible for 1 min performed at maximal intensity, » Distance covered per rep
8-9 1-2 x / week
Lactic Intervals HRR from sprints to sport-specific » Ability to repeat same distance
x 3-4 weeks
» Active rest 3-5 min drills » HRR in 1 minute
» Repeat 2-5 reps
» Maintain HR ± 5 bpm of anaerobic Any cardiovascular exercise
Threshold 8-9 threshold where threshold has been 1-2 x week » Distance covered each rep /
Method » 5-10 min work periods determined 3-4 weeks speed / power at threshold
» Repeat 2-5 reps
» 1-2 min high intensity to max HR Any cardiovascular exercise that
» Maintain max HR 20-30 sec/rep uses the whole body and drives
» Immediately transition to 60 sec plank or HR to maximum – low impact » Speed / power at max HR
Cardiac Power 9-10 1 x / week
sport-specific movement exercises preferred » HRR in 1 minute
Intervals x 2-3 weeks
» Bring HR to 130-140bpm using dynamic » Number of reps
energy control
» Repeat 2-4 reps