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aerobic base reconstruction

An 8-week structured program focusing on mitochondrial density and fat oxidation through Volume-priority Zone 2 training and polarized recovery.

Static — this skill doesn't adapt to your week.

Tags: endurance, zone 2, aerobic base, deload, mitochondria

Tools used

Procedure

Procedure

  1. Initial Assessment and Setup

    • Determine the user's available time. Use 3–6 hours weekly for recreational users or 6–10+ hours for competitive athletes.
    • Call compute_hr_zones to establish Zone 2 limits (60–70% of Max HR is the default heuristic).
    • Define the aerobic ceiling using the "Talk Test" (conversational pace) and $VT_1$ (first ventilatory threshold).

  2. Phase 1: Foundation (Weeks 1–4)

    • Week 1 (Baseline): Use create_week to schedule initial volume spread across 3–4 sessions. Sessions must be strictly Zone 2 (RPE 3–4).
    • Week 2 (Progression): Use copy_week from Week 1 and increase total volume by 10%.
    • Week 3 (Peak Load): Use copy_week from Week 2 and increase total volume by an additional 10%.
    • Week 4 (Deload): Use create_week with a 40–60% reduction in session duration. Keep frequency the same but drop intensity to Zone 1 or low Zone 2.

  3. Phase 2: Consolidation (Weeks 5–8)

    • Week 5 (Re-entry): Set volume equal to the levels established in Week 2.
    • Week 6 (Progression): Increase Week 5 volume by 10%.
    • Week 7 (Peak Load): Increase Week 6 volume by 10%.
    • Week 8 (Deload): Repeat the 40–60% volume reduction used in Week 4 to allow for supercompensation.

  4. Training Management & Cues

    • Instruct the user to maintain "boring" effort and prioritize nasal breathing.
    • If the user reports heart rate drift during a session, coach them to reduce pace immediately to stay under the aerobic ceiling.
    • Apply the "Talk Test": if they cannot speak in full sentences, they must slow down.

  5. Auto-regulation Rules

    • Monitor resting heart rate (RHR). If the user reports an RHR increase of $>5$ bpm over 3 consecutive days, trigger an immediate deload week using create_week with a 50% volume cut.
    • Allow modality flexibility; if orthopedic stress is high, recommend cycling over running to maintain volume.

  6. Progress Tracking

    • At the end of each block (Weeks 4 and 8), use get_user_history to verify adherence to Zone 2 heart rate targets and volume compliance.