In the lab: the volume of oxygen that can be used, measured in milliliters per kilogram per minute (VO2max). Measurable, but not much use for training or facilitating performance. Best for cocktail parties.
Indicators in the field:
Speed that can be maintained below the aerobic threshold, best measured by the highest steady-state lactate before the first inflection point in a lactate curve, typically between 1.5 and 2.5 mml/L, depending on athlete's dominant muscle fiber type and training history;
Aerobic threshold heart rate as a percentage of anaerobic threshold maximum heart rate or maximum heart rate, higher is better.
aerobic power
aerobic threshold
anaerobic capacity
anaerobic power
anaerobic threshold
l
load, external
The load on the athlete, expressed in terms of output ("10 kph" or "200 watts") regardless of the intensity that the athlete experiences, coined by Renato Canova
Best used in the Performance Period (i.e. Canova's Specific period)
load, internal
The load on the athlete, expressed in terms of intensity ("80% of AeT HR," "105% of AnT pace," or watts per kg), regardless of what pace or power can be externally measured, coined by Renato Canova
Best used in every period but the Performance Period (i.e. not used in Canova's Specific period)
Don't waste your time with RPE...
p
periodization, converging
Converging periodization combines both linear and reverse periodization. Training starts at the extremes and progresses toward a goal pace. The combination is much more effective and has superior physical and mental benefits.
It is also sometimes called "funnel" or "mixed" periodization, but those adjectives don't capture the whole strategy.
periodization, linear
Linear periodization is a method of structuring a training program where the intensity of exercise gradually increases while the volume of training decreases.
periodization, reverse
In contrast with linear periodization, reverse periodization starts with higher-intensity, lower-volume training and progresses with decreasing intensity and increasing volume.
I have trouble imagining why reverse periodization would be used on its own.
w
workout syntax
This is only particular to Arrowhead Endurance training plans. Other systems will use different syntax.
For example, (2) (3) 2x 12s / 45s (60s) (4m) is read as:
2 series; of
3 sets; of
2 reps; of
12 seconds work; with
45 seconds rest between reps;
60 seconds rest between sets; and
4 minutes rest between series.
The same workout would look like:
Series 1:
Set 1:
12 seconds on, 45 seconds off, 12 seconds on;
60 seconds off;
Set 2:
12 seconds on, 45 seconds off, 12 seconds on;
60 seconds off;
Set 3:
12 seconds on, 45 seconds off, 12 seconds on;
4 minutes off;
Series 2: Repeat the above.
work is to the left of the slash, rests are to the right: work / rest