Cardio

General Principles

Programming

• The main goal of this module is aerobic endurance.
• The secondary goals of this module are technique and conditioning for running, swimming, rowing, and cycling.
• These are 30 minute to 3 hour steady-state, interval, or fartlek efforts.
• The main modalities are running, rowing, swimming, and cycling. Feel free to emphasize an activity you enjoy, but maintain the variety; each of these modalities is functional and valuable in its own right and you should be competent with it.
• The priority is duration, not intensity. Emphasize completing the allotted time or distance rather than hitting a maximal pace and gassing out early.
• When increasing work, increase steady-state pace, or interval/fartlek sprint durations. Do not increase total time past 3 hours or so.

Details

• Steady-state workouts are performed at a constant pace that you can maintain for the entire period.
• Interval workouts are performed by repetitions of a brief burst at a fast pace, followed by a period of total or active rest.
• Fartlek workouts are a blend: they are performed at a steady pace interspersed with bursts of high output, after which you return to your cruising pace.
• All of these are acceptable, although fartlek may be the best for general training.
• Keep effort reasonable enough that you can finish the workout without demolishing yourself. Resist the urge to make everything absurdly intense; if you fall apart after 5 minutes, you’re missing the point.
• Try to avoid treadmills.

Tips

• This is your chance to get outside and have a bike through the woods, jog through town, swim in the lake, take a double scull through the canals with a friend, whatever. Have some fun.
• If you’re not an experienced swimmer, focus on improving form above all else. Total Immersion is a good resource. Here’s a form example. You will have a great deal of trouble finishing longer swimming workouts until your form allows you to move easily.
• Try to run with safe, efficient technique; POSE is a good resource. This video is a good visual reference.
• If you’re new to aerobic workouts within these modalities, proper pacing will be challenging for you. Don’t worry if your first few workouts are done fairly slow; just work on finding your pace.

Recommendations

Short fartlek

» Source: Brian Degennaro

• Run a 15–30 minute fartlek around your neighborhood.
• Pick numbers X and Y. Sprint for X seconds, rest for Y seconds.
• Jump over curbs and holes and whatever you can find.
• Run up and down hills.
• Make it fun!

Novice swim workout

» Source: Brandon Bergin

• Swim 1500–2000 yards, any stroke. This should take 1–1.5 hours.
• 400–500 yards are warm up (done slow and controlled, working on form).
• 400–500 yards are kicking, drills, or additional warm-up.
• 400–500 yards are high intensity, fast with less rest.
• 200–300 yards are more drill and beginning to cool down.
• 200 yards are an easy cool-down.

Miscellaneous workouts

• Row all-out 60 seconds, easy for 2 minutes. Repeat for a total of 15 efforts. [Source: CrossFit.com]
• Row 5k.
• Row 10k.
• Run 5k.
• Run 10k.
• Swim 30–60 minutes.
• Cycle wherever you like. 30 minutes to 3 hours.
• Pick a 30+ minute workout from the Concept2 workout database.
• Pick an appropriate workout from the CrossFit Endurance site.
• Pick a workout from this list of swim workouts.