• Work more frequently (more work intervals)

• Reduce rest intervals

Training methods
Continuous training
Continuous training involves maintaining the heart rate at the appropriate
level of intensity (target heart rate zone), below the anaerobic threshold for
at least 20 minutes. The aim of continuous training is to develop aerobic
capacity. This training is used during walking, jogging, running, swimming,
cycling and rowing where it is relatively easy to monitor and maintain a
continuous level of intensity.

Interval training
Interval training is the performance of shorter, higher intensity work periods
between lower intensity rest and recovery periods.
Interval training enables all energy systems to be trained. Although, the
predominant system will be determined by the duration, intensity and type of
exercise included in the work interval as well as the duration, intensity and
type of activity included in the rest interval and the fitness level of the
individual.
By its nature, circuit training tends to use an interval approach. There are
a number of specific work/circuit stations, with planned active rest phases
between each station.
The work rest ratio can be: 1:2 or 1:3 (or other variations, determined by
the energy system and recovery time needed. As a general rule, the higher
the intensity, the longer the rest time between intervals).
 For example:
Work station 1: 30 seconds squat thrusts
Rest: 60–90 second steady jog
Work station 2: 30 seconds press-ups
Rest: 60–90 seconds steady jog
Exercises designed to challenge the ATP-CP system will need a shorter
work time and a longer and less active rest phase to enable replenishment
of ATP and CP. An appropriately calculated rest interval slows down the
build up of lactic acid, enabling the overall workload to be maintained.

Fartlek training
Fartlek training involves varying the speed during a training session. A
continuous training session (walking/jogging) is established and short bursts
of speed are integrated every couple of minutes (running or sprinting).

Example 1 (see Fig. 2.2)

A circuit session using a command approach. A continuous pace is
established (A, B and F). Every two to three minutes a command is
shouted to perform a different exercise that manipulates the speed (C and
D). The intensity is then reduced to allow recovery (E).
 Example 2
Position the work stations at two ends of a sports hall.
Establish a continuous pace (walking or jogging) between stations.
Maintain the continuous pace for a few minutes.
Perform a work station.
Continue as above, varying work stations.

Example 3
Position the work stations at two ends of a sports hall
Sit-ups
Walk one length of hall
Sit-ups
Jog two lengths of hall
Press-ups
Jog three lengths of hall
Continue with a range of different exercise stations and different levels of
running and walking (race walk, sprint, steady jog etc to challenge
different energy systems).

Summary
The key learning points related to cardiovascular training discussed in this
chapter include:

• CV training improves the fitness of the heart, lungs and circulatory system
• Running, stepping, swimming and cycling are example of CV exercises
• CV training needs to be performed on 3–5 days a week, for 20–60 minutes
(a warm-up should precede the workout and a cool down should end it)
• CV exercises need to be performed at an appropriate intensity within the
target heart rate zone of 55–90% of MHR
• Intensity can be monitored by using observation, RPE, heart rate
monitoring or talk test
• The three energy systems (creatine phosphate, glycogen and oxygen)
interweave throughout a session depending on the intensity and duration
of the activity and fitness level of the group