Endurance training improves VO₂ max by increasing both maximal cardiac output and increasing the a-v O₂ difference (increase the muscle’s ability to extract O₂). Therefore, a training program designed to improve maximal aerobic power must overload the circulatory system and stress the oxidative capacities of skeletal muscles as well. As in all training regimens, specificity is critical. The athlete should stress the specific muscles to be used in his or her sport. In other words, runners should train by running, cyclist should train on the bicycle, swimmers should swim, and so forth.

There are three principal aerobic training methods used by athletes

• interval training
• long, slow distance (low intensity)
• high-intensity, continuous exercise

Controversy exists as to which of these training methods results in the greatest improvement in VO₂ max. Indeed, there does not appear to be a magic training formula for all athletes to follow. however, there is evidence that it is training intensity and not duration that is the most important factor in improving VO₂ max. Nonetheless, from a psychological stand point, it would appear that a mixing of all three methods would provide the needed variety to prevent the athlete from becoming bored with a single and rather monotonous training program.

Note that improvement of VO₂ max is only one variable related to endurance. Although a high VO₂ max is important for success in endurance events, both movement economy and the lactate threshold are also important variables. Therefore, training to improve endurance performance should not only be geared toward the improvement of VO₂ max, but should increase the lactate threshold and improve running economy.

p/s: will continue about discussion of various training methods…I’m tired
to write..