Cardiovascular Programs (CVP)

Why is a CVP important?

Energy systems and development: At any given time, our body is utilizing all three of its main energy pathways to fuel movement. Depending on the specific intensity and length of the exercise, one energy system becomes the main source of energy.

Sport-specific: To maximize efficiency and improve in other areas of your sport (i.e. skill, balance, coordination, etc.), it is important that you have a strong cardiovascular foundation with the right energy system being primarily utilized.

Fat-burning: Fat-burning specific programs also have specific energy system requirements. This way you can gain more benefit from less training time.

CVP length, expectations, time commitment 

Program Length: All CVP are 6 - 10 weeks in length, to allow the body to fully adapt and accommodate to the new energy demands placed on it.

Time Commitment: PerformanceGaines CVP are built to require less than 60 minutes per day initially. In advanced programs, no more than 90 minutes per day will be required. The number of days per week is dependent on your athlete’s current fitness level and desired goals.

Program Expectations: You can expect your CVP to be engaging, varied, and extremely motivating. They will keep you coming back for more to continue to see yourself and your athlete’s improve in all aspects of cardiovascular fitness.

Example Program

Phase 1: 8 Weeks

• Aerobic Base Development (20 - 60 minutes/day, 4 days/week)
• Low - Moderate Intensity

Phase 2: 8 - 10 Weeks

• Aerobic Base Elevation (20-60 minutes/day, 3 days/week)
• Moderate Intensity

Phase 3: 8 Weeks

• Anaerobic Base Development (20-40 minutes/day, 3 days/week)

Phase 4: 8 - 10 Weeks

• Anaerobic Intervals (15-45 minutes/day, 4 days/week)

Phase 5: 8 - 10 Weeks

• Anaerobic Conditioning (15-60 minutes/day, 4 days/week)

Phase 6: 6 Weeks

• Anaerobic Intervals (15-30 minutes/day, 3 days/week)

Note: Transisiton Periods of up to 1 week are introduced between each phase to allow your body to recover fully before adding each additional stimulus.