Excellence is a Decision YOU MAKE! Are YOU Ready?

   VICTORY is NOT a COINCIDENCE

Adam Van Koeverden  Olympic Gold!

Happy to say we got 14,000 hits last month. Thank you for checking in with OTS. 

I have been asked to write a Summary for a Training Template for most any endurance athlete.  So I am going to attempt that with some expert help.  As you all know I not only write blogs at OTS, I also work as Western Regional Manager for iQniter Cardio Training powered by Suunto. 

I took this opportunity, because I am a big believer in SMART training.  Why Train Blind?  Why not recognize Total Training Time and Make the Most of It?  I have been involved in answering training questions since 1974 and the answer is always the same:  Find a System and Stick with it! 

Watching the Prefontaine Classic this past weekend they mentioned what Alberto Salazar is doing in Portland taking athletes like Galen Rupp at the age of 14 and working them right through in ONE System.  He is now doing this with Mary Cain who just broke Kim Gallagher’s 800 meter record becoming the first HS Girl to run the 800m in less than 2 minutes.  Salazar is doing what all of us OLD runners wish someone would have done with us, find our talent and put us on a evidence based program over the course of 10-15 years and develop fully without switching horses in the middle of every stream so to speak.

So if you had this opportunity to seize your talent would YOU?  

I ran the mile in 4:52 first time out in basketball shoes at altitude at the age of 15, but I basically lived in a Cave in Pueblo Colorado with no coaching and well I won’t go there.  But if You or I had the chance to do a program with Salazar, Lydiard, Vigil or anyone else what would it involve?  How can you take this info and help yourself now?  Help your Kid?  Be healthier or as Don Janicki and I have been kicking around run a Sub 5-minute mile at 50+ years of age.  I am trying to break 4 minutes in the Kilo for Olympic Sprint Kayak K-1.  My best is 4:25, but it is a very technical sport that I am learning and still think I can break 4 even though I am now 55 years young.  How can you get that goal?  Lower your Fat Mass?  Improve your Mile Time? Don’t think these little tests are important?  Read this Article on the Mile Run Click Here 

These little test are Markers of our Health and Capacity to Perform.  Why give away things like Strength, Balance, Speed, and Endurance to Inactivity?  Young or Old there are Certain Things you MUST do to achieve your true potential.  It does not matter if you are Mary Cain, Galen Rupp or Tony Montana.  Here they are, and the source of our Methodology has a long list of qualified supporters.  Let’s start with the Olympic Training Teams of Norway, these fine folks are known for their top Cross Country Skiers, Kayak Paddlers and Endurance athletes.  Here is what they think of Metabolic Threshold Training:

Norway is Known for It's Endurance Athletes!

As you can see they also recognize 5-distinct metabolic training zones.  Ours at OTS vary slightly because we want to pinpoint the metabolism where it makes the greatest shift in the MAJORITY of people.  For example, Dr. Vigil has stated to me and in his book that over the years testing in his Lab, when you throw out the high and low and take the average, most often LT or Lactate Threshold a Key Performance Marker occurs at 88% of Max Heart Rate.  Now I do not have a lab, but I do have a lactate monitor and have been testing for over 10 years with every day people of all talents and also find that most semi trained individuals Onset of Blood Lactate Accumulation happens at 88% on average.  We call 88%  metabolic level #4 and everything above it #5  Max to Supra-max work or NMF Neuro Muscular Facilitation, work at or above Max Metabolic Output, Efforts that Supersede the metabolism.  Like a 500 lb Bench Press or sprinting from 0-30 miles per hour of pure speed (Citius). Explosive jumps over 8 Feet straight up or 30 feet out (Altius). Short Burst's of Power, Brute force (Fortius).  There you have the Olympic Motto  Citus- Altius- Fortius..... 

Here are our 5- Metabolic Thresholds that agree with Norway, just a bit more defined:

Notice our Distribution of Training Time by Zone over Time 40% to 5%.  This will vary by point in Periodization Program

If you look closely you will see FFA is up to 75% just like Norway Points out.  They call Aerobic 75%-85% we cap it at 80% with the hope that through training you can get your body to stay fully Aerobic up to 85% but for most Mortals, 80% is a better number.  Their Anaerobic is listed as 85%-90% once again, I would love you to stay Pre-OBLA up to 90% but Dr. Vigil's numbers and my numbers and Lydiard's numbers reflect most to go OBLA at 88%. (OBLA is Onset of Blood Lactate Accumulation or Metabolic Acidosis) So we cap (Pre-OBLA) Anaerobic at 85%.  We put LT at 88%-95% the higher you can exert without OBLA the better, but most will be between 88% and 90%  with very few as high as 95%.  Above this you are max  to SUPRA- Max efforts of a split second to 15 seconds.

You get the drift? There are 5- Premium Metabolic and Neurological Training Zones to divvy UP among your total training time! 

What is your Total Training Time on a Weekly Basis?  This can be defined, since there are only 168 hours in a week and you should be sleeping at least 52.5 hours (7.5 hours a night) this leaves you 115.5 hours  to Be OLYMPIC!

Lets say you have a job or full time school that takes 8- hours a day 5 days a week (40-hours)

Now you only have 75.5 hours a week  how many of them do you train?  How do you Split these hours of training among the 5 Training Thresholds?

I know HIT High Intensity Training has become popular with all those crazy Crossfit and WHOOP WHOOP "Go Girl" crazy training sessions.  Nothing wrong with HIT, but the problem and I have recorded it with iQniter Cardio Training is they do ONLY H.I.T!  It was never meant to be this way.

Here is a Link to the historical training pattern of Olympic Endurance Athletes in Norway, pretty hard to argue with, see what they say about H.I.T. http://www.sportsci.org/2009/ss.htm#_Toc245522381

Here is the Conclusion of the Report:

Take a look at our Metabolic Threshold Model.  Depending on the point of the year  or position within your Periodization program you will do up to 40%-50% of training duration at FFA/Recovery, with 25% at AT, 20% at AeT (Pre OBLA)  10% at LT and 5% at NMF/SUPRA.

In a Nutshell.  

• If you train 10 hours a week, 4-5 hours should be moving as fast as you can specific to your sport's technical bio-mechanics  at less than 75% of your max HR. We call this FFA. These are NOT junk Miles, move as fast as you can!  Just as you know your best Mile time or Kilo Time, you should know your best Mile or Kilo at 75%!!!  This is Key to Reference Point Training (RPT)
• If you train 10 hours a week, 2.5 hours should be moving as fast as you can specific to your sport's technical bio-mechanics at up to 80% of Max Heart Rate.  What is your Reference Point? What is your best mile or Kilo, now what is your best at just 80%?  Make it BETTER and your MAX will improve!!!
• If you train 10 hours a week, 2.0 hours should be moving as fast as you can specific to your sport's technical bio-mechanics at up to 85% of Max Heart Rate.  What is your Reference Point? What is your best mile or Kilo, now what is your best at just 85%?  Make it BETTER and your MAX will improve!!!
• If you train 10 hours a week, 1.0 hours should be moving as fast as you can specific to your sport's technical bio-mechanics at Lactate Threshold approx 88% of Max Heart Rate.  What is your Reference Point? What is your best mile or Kilo, now what is your best at LT 88%?  Make it BETTER and your MAX will improve!!!
• If you train 10 hours a week, 30 minutes should be moving as fast as you can specific to your sport's technical bio-mechanics at up to 100% of Max Heart Rate & short burst above speed or power.  For example if you are a 4:00 miler this is 30 seconds per 200 you may do 100's at 12-13 seconds or for a 4:00 Kilo Paddler you may do 100 meter sprints starting slow and building to a Supra max Speed of 3:30 pace! Make it BETTER and your MAX will improve!!!
• Keep in Mind, you may say: "30 minutes a week for Max/Supra Max?

Know This- there are 1,800 Seconds in 30 minutes! We are talking Max and SUPRA max efforts of no more than 15 seconds in length that is 120 bouts!!!!  Here is the problem that most often happens:  "People work too hard when they should not and TOO easy when they should be working HARD"  This leads to being Mediocre. Use your Head not Ego!

NOTE: These are just samples, specific numbers will vary depending on where you are in your periodization plan.  8 months before Championship race your % of FFA will be higher vs your SUPRA Max than 3 weeks before Championship.  Volume comes down and % of Speed goes up Slightly, not too much, but you will be hitting your planned speeds for planned outcome. Another beautiful reason for the Club System like Salazar has with Nike in Portland for Olympic Gold and Silver Medalist from London  Mo Farah and Galen Rupp.  ONE System to Learn and Adapt to over the life of the athlete! In that situation you can perfect the Intensity, Duration and Frequencies to each individual.

Our iQniter Cardio System and Movescount helps you execute this methodology

Take the 5-Question Test and tell me how you did at tim@sonic-fitness.com

Threshold Training Test

Question #1: We Need Low Intensity Training to?
Make us prettier Increase Explosive Power Establish and/or Improve Functional Capacity! Improve Lactate Threshold

Question #2: Most H.I.T (high intensity) programs like Crossfit or Spinn Class Lack L.I.T. low intensity training
False True

Question #3: How Many Distinct Metabolic Training Effects are there?
1 3 5 7 10

Question #4: Onset of Blood Lactate Accumulation Most often happens at ____% mhr
75% 80% 85% 88% 95%

Question #5: FFA or Fat Threshold Training is at least ____% of total training time?
25% 20% 40% 5% 10%

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Suunto Training Effect

What is Training Effect?  

How do we arrive at the Training Effect Number?

Please Take Time to Read Suunto's Description of 5 training effects, pretty watered down version

There are a variety of Training Effects that range from Sleeping to Max Race Effort.

• As Humans we need a mixture of each intensity into our total routine.
• Think about it this way: Want to Improve your Health?  You have 168 hours a week to get the job done!  
• How are you going to spend those hours?  

If you do not understand the Human Metabolism and Nervous System how can you possibly undergo a VALID Training Program?  If you do not understand the 5-Primary Metabolic Levels we live and perform by (Plus Sleep), How can you ever improve your Health and Performance?

• How do YOU spend your Exercise Time?
• How SHOULD you spend your Exercise Time?
• Is MORE better?

The point of this website and our lives as it's creator is to share information from the icons of Human Performance. From Per Olof Astrand to Lydiard to Vigil. Be it the sport of Running, Cycling, Rowing, Swimming, Mixed Martial Arts, Boxing or Paddling.  The Human Metabolism and Nervous System are the same.  

To be good at anything, including being healthy you have to learn the Neurological Bio-Mechanics of Movement  given your own personal pursuit, and you have to cover the Metabolic Cost of that Movement and or Lifestyle. Example would be taking the top Track Cyclist Sprinter in the World, could he jump off the Bike and outrun Usain Bolt on the Running Track, or vise-versa?  No, but the training principles and cost of energy are the same only applied to two very different specific movements.   

Think about that for a minute.  You can know how to Box, but if you are out of condition and your metabolism to create and sustain energy is shot, you cannot execute movement and you will get knocked out. You cannot raise your arms to Block or Punch.   Or you can be in great shape and not have the skill set of boxing and also get knocked out!  You can have both and be Champ!  You cannot ignore either and you MUST incorporate both, Our tools  help you do that.

Training effect is a simple look at 5-Metabolic Thresholds common to most Humans.  

1. Fat Threshold.... 
2. Aerobic Threshold....
3. Anaerobic Threshold...
4. Lactate Threshold... and your 
5. Max/Supramax.

To get better at most any movement, discipline or sport you must train the Neurology of Movement -Specific to Activity- at all of these Metabolic Thresholds, PLUS have Effect Sleep Pattern to induce the recovery needed to get from training day #1 to training day #2. Same is true of life.  Try missing sleep for a few days and see what happens!

The Systems We Sell, are Tools to Monitor these Training Effects. 

SMART training, the use of motivational metrics that allow you to Pinpoint Training Effect.  Not trying to sell you anything, just pointing out real-time non-invasive technology to take the guesswork out of your training or wellness regime. Be it iQniter Cardio Training, The Suunto Quest, The Suunto Ambit or the Garmin 910xt. All just TOOLS........

Here is a Metabolic Threshold Matrix to get a visual of 5-Thresholds:

Make a note of what each level produces in terms of Metabolic Effect! 

Intensity Level 1 -Training Effect (TE) 1:

If you jogged for 2-hours at a very low intensity (Under 75% of Max Heart Rate) the primary effect of this session would be Aerobic, training the bodies ability to Oxygenate Human Cells and to become more efficient at Utilizing Fat (Burning Fat) as a Source of Fuel while at the same time Conserving "limited" Glycogen Stores.  Understanding this level is KEY to Fat Loss, it is also KEY to Marathon Training.  This Level builds Capillary Beds and Develops Mitochondria (The power Plant of your Cells).  Do not make the mistake that this is poor training time!  Do your best when training at this level to work on technique  move as efficiently as possible, execute the best Neuro Mechanics possible. 

This level is mixed into every workout as recovery and it should also specifically be targeted as the primary Training Effect of at least one session per week.  It should be up to 40% of total training time.  Think about it:  If you sprinted  for 30 seconds and walked for 4 minutes to fully recover so you could truly sprint again at 100% for every 4-minutes and 30-seconds you spent approximately 90% of each of these training units in recovery!  Recovery is Key! Adaptation to Training Load does not effectively happen without it.  Do NOT overlook it.  Make sure you take time to do specific Level 1 training.  We call it FFA or Free Fatty Acid training.  Time spent improving your ability to utilize abundant fat stores as fuel to perform, thus saving critical Glycogen for intense sections of life or competition.  Developing Level 1 can also reduce stress, stress such as Metabolic Acidosis from life trauma, or Very Intense Training Sessions.  

Intensity Level 2 -Training Effect (TE) 2:

Aerobic Threshold or AT for short. Think of this as the ceiling in your living room, everything in this room is Aerobic.  As Dr. Vigil told me when I asked him his defitnion of Fitness he simply said the ability to intake and utilize oxygen...WHY I asked... he said: Tim, we are all "AEROBES"  Oxygen based organisms.  The faster you can run, walk, the harder you can punch, Paddle or Walk within the limits of Aerobic Respiration ... THE BETTER! Training of this system is simple, do your craft as Best you Can as Fast as you can in Interval Fashion, Steady State Tempo Fashion ect between 75% and 80%.  IN a Mile run if your Best Mile is 4:00 you should be capable of running at least a 5:00 mile without your heart rate exceeding 80% of your Max Heart Rate.  Same holds true of Paddling, Rowing,Cycling, Swimming.  Learn to train at a Fractionalization of your Max Speed/Power and Max Vo2 or Max Heart rate.

Intensity Level 3 -Training Effect (TE) 3:

Anaerobic Threshold or AeT for short generally starts to occur just beyond 80% of max in most humans.  Your metabolism shifts from primarily Fat for Fuel to more and more Glycogen as it's primary energy source, so this intensity becomes more and more limited in duration as intensity  goes up.  Again you would train this level between 80% and 85%.  Train to move as efficiently as possible.  My example has always been:  If two guys run a mile in 5:00 who is the fitter?

Answer: The one who spends less energy to do it!  If I run 5:00 mile at 80% of my max and you run it at 95% of your max... WHO is Fitter?  

AeT is that Anaerobic level of intensity that is PRE- OBLA, we say 80-85% to include most. Most Semi Trained Humans will have a Lactate Threshold at or around 85%-88% of Max Heart Rate.  LT is our 4th Training effect.

Intensity Level 4 -Training Effect (TE) 4:

OBLA is short for Onset of Blood Lactate Accumulation.  Often referred to at LT or Lactate Threshold/ Lactate Balance Point, this level is the Onset of Metabolic Acidosis and your time here is very limited.  WHY...?  because your Blood Chemistry is becoming more and more acidic as the result of excessive levels of Lactate that your body cannot:  Utilize- Clear or Buffer.  

The result is you SLOW down, Muscle cannot contract as well, Power fades, Pace slows.... Training at this level is like walking a Tight Rope.  Sneak up on it, work Tempo Runs, Paddles, Bouts, Rides, Rows at 4-Minute to 20 minute tempo sessions right below this fine line you can test in the Lab with a Lactate Pro Lactate Meter.  Test's have shown that for most this level will occur at or around 88% of Max Heart Rate.  The fitter you get the more Lactate you can produce, utilize, buffer and clear.  So you may increase the speed you can maintain as your LT goes from 88% to 92% of Max Heart rate.  You can stay on the horse longer!!

Intensity Level 5 -Training Effect (TE) 5:

NMF  or Neuro Motor Facilitation.  You can be very fit and not know how to dance!  NMF is a SKILL SET!  Movement Training! Rolling Stones Rhythm guitarist Keith Richards is not known for fitness but he has one hell of a SKILL set in his ability to move around the Fret Board on a Guitar!!  These are MAX Efforts 1-15 seconds on duration, perhaps 20 seconds, basically the 40-60... 100 to 200 Meter Sprints in Track and Field.  200 is pushing it a 19 seconds.  Here we train Movement.  These are often so short that the metabolism does not have time to react to them fully.  I did these today in my own training.  I did 100 meter Sprints in  my Sprint Kayak I took the boat from 0-10 miles per hour in 24 seconds to cover 100 meters by GPS.  My heart rate went from 65% to 95% in 24 seconds as I went from floating to MAXIMUM SPEED!

My goal was to achieve better and better Neuro Muscular Facilitation (NMF) relative to proper technique.  These were at Sub-4 minute Kilo Pace, and my best Kilo is 4:25 so I would refer to this as SUPRAMAX training or Above Speed Training.  the focus here is not the metabolism as much as it is the Neurology of Movement... Skill under Duress!

Okay so how do we get that number at the end of the workout that rates your session.  It may say 3.1 improving or it may say 2.0 Maintaining or recovery.  Ignore it!  Know that it is NO MORE than an AVERAGE of time spent in all 5 training zones.  You may warm up and Warm Down at 70% for 20 minutes and then do like I did this morning and do 8 x Maximum 100 meter Sprints at 24 seconds each a whopping total time of 192 seconds  or 3 minutes and 12 seconds.  So was this an EASY workout?  Metabolically YES! Neurologically... NO!  It was a great workout, but as you see in the matrix above it is only about 5% of my total training time.

Learn to use our system to recognize and steer you through ALL 5-Training Effects.  Use our systems to help you navigate your Total Training Hours you have to dedicate toward your own definition of EXCELLENCE!

Self Knowledge is KEY!

As you become better at distributing a variety of Metabolic Threshold workouts per cycle you will master the Super Compensation Model  See Illustration below or go to this link Click:

Use your Intelligence, Technology and SMART work to Kick ASS!

tim@sonic-fitness.com

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W/Heart Strap & OTS RPT Training Guide.

Develop a Plan and Stick To it! Write it down!

You are NEVER too OLD or too YOUNG to have a plan!  If you want ultimate Success it is a Requirement! 

See my Personal Training Plan Below. It is Free, Make your own and Track it to completion!

• Do you have a Plan?  
• Did you take the Time to Create One?  
• What is your Program?  
• How are you going to get from A to B?

Why Not Use our Free Movescount Planner Software.  We can Provide Free Training Programs and Sell you the Equipment you Need to  Follow Through, like an M-5, Quest  click the link to purchase.  Create your own Movescount Group and Training Plan.

See our sample training outline below: 
Make Your Own for FREE or for Your Group X program and Please ask us about iQniter Cardio Training powered by Suunto Real-time Motivational Metrics for up to 72 clients at a time.  For More info contact: tim@sonic-fitness.com

Click Banner below to go to actual plan via Suunto Movescount.

My National Championship Training Plan!
Make an Online Plan for you and Your group Today!

Sample Screen Shot  Plan and Share

SUP Outdoor Fitness 2013

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Accessories such as Medicine Balls, Mats and 60Lb of Free Wts per Machine are all you will need to execute our Highly Profitable and Evidence Based Program.

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iQniter comes complete with the latest Lenovo Laptop, 20-Suunto Dual Belt Heart Rate Monitors that will display up to 72 participants at a time. System includes Suunto Movescount and Email program, so each participant gets a FULL metabolic analysis of each and every work logged to their own Private or Public  and Free account at www.movescount.com
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tim@supergofit.com

What is a "GREAT CARDIO WORKOUT"?

In a Fitness Industry centered around hype and shallowness- the definition of fitness can get lost! Why not take time to learn the principles of a "Great Cardio Workout"?  

Metabolic Dynamics of a Great Workout

• What is Fitness?  

• What is a Great Cardio Workout?

To Know one is to know the other. What good is the knowledge of Fitness if the process to get there eludes you?

Read how Olympic Coach Dr. Vigil  defines this slippery question, in our blog: What is Fitness! 

Why does the fitness world revolve around hype and shallowness and dodge the question of "What is Fitness" and What exactly is a "Great Workout" other than "Go Girl... whoop Whoop".

First of all "Go Girl...whoop Whoop" is a terrible workout!  All workouts should mirror, in profile the Image above, no matter how "HARD" there is one universal fact of Life! What goes up must come down!  

The more intense your session the more recovery you should experience, so you should never be without a big blue line of FFA, it's who you are, your organism, your genome! So... by "Default" the step Pyramid of intensity above will show itself in the end of a "Great Workout".

Those "Whoop whoopers" are just creating an unnecessary amount of metabolic acidosis (inflammation and cellular damage) and potentially creating more problems than they are solving. In many cases they are killing the very cells they intent to promote. 

Why not exercise to Feel Good, Perform Better and promote your bodies natural ability to "ADAPT" to and "RECOVER" from Stress?  

Keep in mind, exercise is a stress, and it can be GOOD or it can be BAD!  Why not take a minute to better understand it?   Here is a  Actual and Terrible "Go Girl"  Workout profile from a recent trip to a Hype Stricken  Cycle Studio in Los Angeles!

Actual Demo in Los Angeles Spinn Studio. Horrible  Bad Example

Give a man a fish or teach him to fish?  Your choice! If you are this far into the blog then lets get on with the parameters of a "Great Cardio Workout"!

Plan and Design

Take time to design a great workout, or go to a pro that will do the same with your health in mind.  I do not care how you get it done, but do it.  I use iQniter Cardio  Training powered by Suunto, Design Module.  Below is an actual "Great Cardio Workout" I designed and then performed to the "T", for my own health and performance and for YOU!

iQniter Cardio Training Screen with Pre-Designed session

I had several things in mind when I designed it!   Here is the actual workout:

Step 1. A Good Solid Metabolic and Neurological warm up. What does that mean?  Run, Ride, Row, or Paddle up to 65% for a few minutes - stop or slow down for a minute and do it again until your metabolism starts to react to your movement. You can see this with the  3 little blue bumps to the bottom left of the screen. As your metabolism is alert and covering the cost for your movement you are ready to begin.  You should always be trying to maximize movement or Speed, Pace, Power of Movement at each Metabolic level (HR)

Step 2. Warm up done. Move into a 10- minute bout of short Neurological Movements... in this case Sprints on a Paddling Ergo-meter  going from 65% to 75% of max Heart Rate.  Even though we are only starting at 65% you can sprint at a very intense pace thus recruiting a great percentage of Nerve Muscle Connection incorporation- Quality Sprint Form until your Heart Rate hits 75% then slow and focus on technique, while breathing and relaxing, repeat as many times as hard as you can from 65%-75%-65% in the 10- minute segment.  Not only will you develop your ability to move, you will never over-train and you will benefit from sound Adapt/Recover exercise.  You cannot do more than your ability to recover will allow!  Don't listen to Hype and Shallowness, Listen to your Body! Listen to your Heart and MOVE! 

Repeat Step 2  for Step 3-4-5 but at a Higher and Higher Metabolic Level with a 1-minute recovery between 10-minute segments: 

Step 3.  10-Minutes A/R Sprint/Active recover 70%-80%-70% 

Step 4.  10-Minutes A/R Sprint/Active recover 75%-85%-75%

Step 5.  10-Minutes A/R Sprint/Active recover 80%-90%-80%

Rest for 1-Minute and do 4 x Kilo in this case or you can do 4 x 4:30 minutes on whatever device you are performing on. 

*Note Average Speed at each level as a Reference Point to your current fitness and a Marker for future improvement.

Step 6   n this case 1 x Kilo Paddling as fast as I could whilst averaging only 75% of Max Hr.

>2-min recovery

Step 7 in this case 1 x Kilo Paddling as fast as I could whilst averaging only 80% of Max Hr

>2-min recovery

Step 8   n this case 1 x Kilo Paddling as fast as I could whilst averaging only 85% of Max Hr.

>2-min recovery

Step 9 in this case 1 x Kilo Paddling as fast as I could whilst averaging only 88-90% of Max Hr.

> 2-Min recovery.

Here is the Suunto Movescount-Accounting of the workout.  All the components Health, Performance and  Wellness done in BALANCE, this  is a GREAT WORKOUT!

Components of a GREAT WORKOUT are:

• A warm-up that allows for your Metabolism to adjust to your Movement (Nervous System)
• Challenge your Nervous System (Movement) at a variety of Metabolic Thresholds (Energy Systems)!
• Allow for Recovery, not only critical to the FULL development of our Autonomic  Nervous System, but also to allow enough Muscular Recovery to to achieve Quality Reference Point Training.
• Fitness Tracking to get a Global Perspective of how to MIX the cornerstones of true fitness:  

1. Intensity- 1 of 5 Metabolic Thresholds (75%-80%-85%-88%-Max/Supra)
2. Duration- length of workout in total time, one a day, two a day?
3. Frequency-  How often to include various training effects, Periodization.

For More Information on Equipment and Systems of Use, please contact me at:

tim@sonic-fitness.com

1.719.289.0351