Continuing on the topic of our cardiovascular system, lets look at Rapid Continuous Endurance training. This method aims to develop aerobic endurance. It should be performed at an intensity of about 70-80% of your VO2max, or 82%-88% of your MHR, maximum heart rate. I encourage you to do some quick online research, as there are more personalized (age and resting heart rate based) formulas available.
You should perform your exercise for 15-45min, excluding your warm up and cool down. Your perceived effort level for this type of training should be in the 5-6 range. 24-48hrs will be necessary to recover from this, depending on the length of your workout routine.
Next week, I’ll go over interval training.