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    •   At about 65% or less of your heart rate max, in the aerobic work zone, your system’s ability to deliver oxygen, metabolize fuel and flush lactic acid, is seemingly unlimited (as long as you take on food to be turned into energy while you exercise).


Using Intervals to Build Fitness

To get him in shape, Carmichael had Armstrong build all of his fitness systems (not just the aerobic system) using a variety of intervals. The program meant that Armstrong might be called to perform a series of 15-second, all-out sprints during a three-hour ride one day followed by twenty to forty minute intervals at his aerobic threshold the next.

Was the approach successful? Six Tour de France wins says yes. As does the fact that using intervals is now an accepted practice across almost every sport. Runners use intervals training. So do swimmers. And soccer players. Basketball players. And on and on. The practice has become so popular because of what sports physiologists like Carmichael found when they... Sign-up Above to Read More!

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