Tuesday 10.3.2023

*Coach’s Notes (repost): Maximal Aerobic Power (MAP)

When we approach any conditioning workout (that’s longer than maybe 90-120 seconds), we have to think about our PACE. We’ve written on this subject a lot in the past, including how the idea of pacing has been seen as a bad thing in the world of “high intensity” fitness.

The truth is, learning how to work at different paces will help us immensely in building capacity and recoverability, as well as increasing performance. We should not only have 1 or 2 speeds (ie. walking and sprinting), but rather the ability to maintain output at a variety of speeds, through a variety of movements and modalities, ALONG with the ability to repeat this performance, given adequate rest.

We use the term Maximal Aerobic Power (or MAP) to describe training this specific skill, but it applies to pretty much any workout that contains varied work.

How should MAP work feel? In general, we use the 85-90% effort (or 8-9/10 RPE) to convey the idea that you are pushing yourself, but not going ALL OUT. For longer pieces, this may be more like 75-80% — though our perceived effort will generally increase as time progresses. The key, however, is to maintain the same output, even as if starts to feel tougher.

-ACM

“FITNESS” & “PERFORMANCE”

Against a 7-minute clock, complete:
3-5-7-9-11.....
Calorie Row
Box Jumps or Step-Ups (24/20”)

Rest 3 minutes, then...

Against a 7-minute clock, complete:
3-5-7-9-11.....
Calorie Ski
Wall Balls (20/14 lb)

Rest 3 minutes, then...

Against a 7-minute clock, complete:
3-5-7-9-11.....
Calorie Bike Erg
Dumbbell Hang Power Cleans (50/35 lb)

then…

Optional Accessory Work
Two or Three sets of:
Supinated Banded Pull Aparts x 15-20 reps
Side Plank Hold x 30-40 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

Five rounds @continuous effort:
30/24 Calorie Row
30/24 Calorie Bike Erg
30/24 Calorie Ski