The goals of your conditioning program should be to improve your body’s ability to 1) produce energy aerobically at higher workloads, 2) rely less on the anaerobic system for energy at higher workloads and 3) improve the bodies ability to function in a fatigued state through increased buffering capacity.

Enter MAP intervals.

MAP stands for Maximum Aerobic Power. Aerobic Power is the percentage of Aerobic Capacity that can be used during an athletic event. Various metabolic factors prevent an athlete from using 100% of aerobic capacity for the entire event. For long events, aerobic power is the same as lactate threshold. In other words, the higher your aerobic power, the faster pace you will be able to keep without hitting red line. You can improve this quality with MAP intervals.

To get started with MAP intervals, you need to know the following:

-Each interval should be at 80-90% and should be sustainable. That means that every interval should conclude with distances/reps that are extremely consistent. If you hit 300 meters in a minute on the rower, your goal is to hit 300 meters for every single interval. If you are unable to do that, you are not training aerobic power any longer.

-You need to choose movements that have a high cycle rate. Too heavy of weights or too challenging of gymnastic movements will not create the training effect we are looking for. Go for movements that allow you to keep moving. That will be different for each person.

-With the short intervals, they should be monostructural. As the intervals increase in length, you can add multiple movements into one interval.

Example progression

MAP 1 – 10 sets each – 30 sec ON/OFF:

· Ski
· Burpees
· Double Unders

MAP 2 – 5 sets: each – 60 sec ON/OFF:

· Ski
· Burpees
· Double Unders

MAP 3 – 10 sets – 90 sec ON/OFF:

· 10 Cal Ski
· 10 Burpees
· Double Unders for Remainder

MAP 4 – 7 sets – 2 min ON/OFF:

· 15 Cal Ski
· 15 Burpees
· Double Unders for Remainder

MAP 5 – 5 sets – 3 min ON/OFF

· 20 Cal Ski
· 20 Burpees
· Double Unders for Remainder

MAP 6 – 3 sets – 5 min ON/3 min OFF

· AMRAP:
o 10 Cal Ski
o 10 Burpees
o 50 Double Unders

MAP 7 – 2 sets – 10 min ON/5 min OFF:

· AMRAP:
o 10 Cal Ski
o 10 Burpees
o 50 Double Unders

The aerobic system is the base of your conditioning. If you want to improve your ability to maintain a high output, push up your redline and recover better during and between workouts, you need to train the aerobic system properly. Get started with MAP intervals.

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