Concepts Used While Training

Important concepts that will be used while training:

  1. Maximal Aerobic Speed (MAS) is the maximum speed that you are able to maintain in a 5 to 7 minutes lapse. To this speed corresponds the Maximal Cardiac Frequency (MCF), and the training consists in fractioned short workouts of 100-200-300-400-500 meters, many times, with few time to recuperate, in less or the same amount of time used. For example: 8 times 400 meters in 1 minute and 15 seconds, with 1 minute and 15 seconds to rest.
  2. Maximal Aerobic Capacity (MAC) is the maximum speed that you are able to maintain in one hour and it is the limit at which the muscles are depraved of oxygen; hence the so feared Lactic Acid is produced. This is worked between 87% and 93% of the MCF, and it is performed during the long fractional, with repetitions in distances of 1000-2000 or 3000 meters.
  3. Fundamental Resistance, FR is included between 65% and 75% of your MCF, and it is the speed or intensity at which we must train on days that the resting period is taken when performing long trainings that exceed one hour, generally performed on weekends.

These concepts must be clear to you before training.