Programming Aerobic Work and Lactate Threshold

According to Luke, aerobic training adaptations happen very fast and last a long time. When he sees people pushing too hard on the sprint work and intense lifting, but constantly hitting a wall, he will usually take a step back and do some aerobic work. Adaptations to aerobics, they last a long time. I think one of the papers I read, you only get about a 2% per week drop in aerobics. So you can do a six-week block in January and halfway through February, and that's going to carry you almost all the way through the end of the year, as long as you're doing some other conditioning work. So what we'll do is we'll start people with the aerobic stuff. And then when they complete those adaptations that we're looking for, which is a drop in blood pressure, a drop in heart rate, and maybe even an increase in HRV, then we start the lactate work. And then they find that they're able to recover in between those anaerobic cycles really, really fast.