Aerobic Fitness

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Test for the general population:
1. Rockport Walk Test: A 1-mile walk test that assesses aerobic capacity based on heart rate and walk time.
2. 12-Minute Run/Walk Test: Participants run or walk as far as they can in 12 minutes to assess aerobic capacity.
3. 6-Minute Walk Test: Participants walk as far as they can in 6 minutes to assess their aerobic capacity.
Test for the athletic population:
1. VO2 Max Test: A laboratory-based test that measures the maximum amount of oxygen an individual can consume during intense exercise.
2. Cooper Test: A 12-minute run test that assesses aerobic capacity by measuring the distance covered in 12 minutes.
3. Beep Test: Also known as the 20-meter shuttle run test, this test assesses aerobic capacity by measuring the number of 20-meter shuttle runs an individual can complete in a set time period.
There are typically five different heart rate zones, each with a specific target:
1. Zone 1 (50-60% of maximum heart rate): This is the easiest zone and is often referred to as the “fat-burning” zone. It’s great for recovery workouts or for building endurance.
2. Zone 2 (60-70% of maximum heart rate): This zone is still relatively low intensity, but is more challenging than Zone 1. It’s often used for building endurance and improving overall aerobic fitness.
3. Zone 3 (70-80% of maximum heart rate): This zone is considered the “aerobic” zone and is ideal for improving aerobic capacity. Workouts in this zone typically involve sustained, moderate-intensity exercise.
4. Zone 4 (80-90% of maximum heart rate): This is the “anaerobic” zone and is often used for high-intensity interval training (HIIT) or other types of intense, short-duration workouts.
5. Zone 5 (90-100% of maximum heart rate): This is the “redline” zone and is typically reserved for extremely intense, short-duration workouts. It is not recommended to spend much time in this zone.
So now that we understand our heart rate training zones let’s see what type of programs we can construct while keeping within zones 1-3 so the training stays aerobic in nature. Here are some examples of aerobic training sessions:
1. Continuous steady-state cardio lasting 20-30 minutes plus utilising exercises, such as walking, jogging, cycling, or rowing. The intensity should be kept at a moderate level for the full 30 minutes which would be Zone 1 and 2.
2. Next, we have interval training, which can last anywhere from 5 to 20 min per rep with 2-3 min of active recovery between each rep to bring your heart rate back down. Repeat this pattern a total of 2-3 times. You should be in zone 3 for your work and back to zone 2 for your active rest.
3. Resistance Training & Circuit training: A 45-minute workout consisting of several different exercises performed back to back with little to no rest in between. For example, complete 3 sets of 12 reps of Squats, RDL push-ups, and pull-ups.
It is important to note as a coach who is prescribing programs to the people you coach if the goal is to get 4-5 aerobic sessions in per week if you have prescribed 3 resistance training sessions for that individual as long as the intensity of the resistance training session is not too high so they train at an intensity less than 80% of their 1 RM and the resistance training session is kept to hypertrophy based training that individual will also develop their aerobic system due to the nature of hypertrophy type training session. If they start to train at a high intensity of 80% and above such as max strength training they will tap into their anaerobic and Alactate energy system. Something to keep in mind as you move forward and plan your program design.