V.3.4. Endurance training methods

1. Long-term method: continuously trains the aerobic stamina in cyclic sports. Continuous, long load without rest (marathon method is over 30 minutes), in a steady pace, with a defined pulse rate, below the threshold. The method grows the lung and heart volume and the cardiac work becomes more economical. It improves the muscle’s blood flow, blood pressure, the elasticity of the artery walls and the pulse becomes regular.
2. Fartlek method: in cyclic sports, self-regulatory pace with speed changing games. The length of time and that of the part-distances, furthermore the location of the faster-slower sections are predefined with alternating but steady loads while interspersed with a changing pace (faster, slower, strong and weak intensity distances alternate).
3. Interval method: in cyclic sports, a certain distance is done with multiple repetitions. For example, the length of distance can vary between 100-400 meters. The typical workout and resting periods methodically vary. The intensity of the workout can be controlled based on the pulse rate. With the interval method the rest period between workouts (whether active or low intensity) is short. In this case, the lower limit of the pulse rate can determine the start of the next workout, for example the pulse rate should not drop below 120-130 beats/minute. The proportion of the length of distances, the rest periods, the intensity of the workouts and the number of repetitions is significant.
4. Repeat method: to accomplish short distances with submaximal intensity with complete breaks between workouts. This method greatly improves the speed endurance.
5. Race of control method: in cyclic sports the completion of the race is with maximum intensity according to the condition of the competitions.

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Physiological basics for developing training methods for aerobic and anaerobic endurance