When creating a session you can set a number of intensities to help your athletes know how hard the session is planned to be.

Here you are focusing on enabling the athlete to produce as much power as possible whilst still using oxygen for that energy. The debate will always continue as to what is the right balance of extensive aerobic work (UT2) and intensive aerobic work (UT1). That is something we will leave you to decide, bearing in mind that all this work is aerobic and builds the foundation of any great physiology.

This is where it starts to sting a bit. A fair amount of this training zone does still have an aerobic component to it, but the amount of lactic acid is beginning to build in your cells. Eventually you will stop, either once your brain or body has had enough. 

Anaerobic Threshold (AT) is training at a power output that means you are at or about the point which you start to accumulate lactic acid faster than you can metabolise it. If you push just  bit harder and keep going, you will blow up! 

Transport (TR) or Oxygen transport is the training zone that pushes your circulatory system the most. Here your heart and lungs are tested to see if they can deliver enough to keep your muscles going. 

Lactate tolerance (LT) is the equivalent to the old fashioned Fartlek. It is made up of short very high intense intervals (>100% GMT) with varying rest depending on what the aim of the session is.

This is a non-metabolic training session. The aim is to really apply lots of power for very short bursts (10-20 strokes) these can be MAX. With plenty of rest in between the bursts so as to avoid accumulating any lactic acid.