The vital rhythm of life: Aerobic power

Aerobic exercise isn't just an activity; it's a fundamental pillar of a complete fitness regime. It significantly improves cardiological and respiratory fitness, perfectly complementing strength training and muscular development programmes to build a truly robust body. Discover how it can transform your health journey.

Tailored fitness for every age

At Health Absorbed, we believe that everyone, regardless of age, can harness the profound benefits of aerobic exercise. Our programmes are meticulously customized to individual requirements and state of health, ensuring safe and effective improvements in overall wellbeing for all.

Aerobic Programmes

Beginner Aerobic Program - Variation 1: Walking & Indoor Cardio

Target: Build aerobic base with low-impact options | Frequency: 3-4×/week | Time: 45-55min

MAIN TRAINING (20-30min)

Choose ONE per session:

NOTES

  • Focus: Indoor, climate-controlled, low-impact
  • Week: Mon treadmill 20min | Wed bike 25min | Fri elliptical 20min
  • Progression: +5min every 2 weeks to 30min

Beginner Aerobic Program - Variation 2: Outdoor & Nature

Target: Build base with outdoor activities | Frequency: 3-4×/week | Time: 45-55min

MAIN TRAINING (20-30min)

NOTES

  • Focus: Outdoor exposure, vitamin D, nature connection
  • Weather: Have indoor backup options
  • Week: Mon outdoor walk | Wed cycling | Fri hiking | Sun swim

Beginner Aerobic Program - Variation 3: Water-Based Activities

Target: Zero-impact aerobic conditioning | Frequency: 3-4×/week | Time: 45-55min

MAIN TRAINING (20-30min)

NOTES

  • Focus: Joint protection, injury rehab, heat management
  • Ideal for: Arthritis, obesity, injury recovery, heat sensitivity
  • Week: Mon pool walking | Wed swimming | Fri aqua jogging

Beginner Aerobic Program - Variation 4: Mixed Modality Approach

Intermediate Aerobic - Variation 1: Runnng Progression

Target: Variety to prevent boredom | Frequency: 3-4×/week | Time: 45-55min

MAIN TRAINING (30-45min)

NOTES

  • Week: Mon easy 35min | Tue 30min trail | Thu 40min easy | Sat 45min long
  • Progression: +5-10min every 3 weeks

Intermediate Aerobic - Variation 2: Cycling Progression

Target: Cycling endurance | Frequency: 4-5×/week | Time: 60-75min

MAIN TRAINING (35-50min)

NOTES

  • Week: Mon road 45min | Wed indoor 40min | Fri gravel 50min | Sun road 60min
  • Gear: Maintain cadence 80-95 RPM

Intermediate Aerobic - Variation 3: Swimming Progression

Target: Swimming endurance | Frequency: 4-5×/week | Time: 50-65min

MAIN TRAINING (25-40min)

NOTES

  • Week: Mon continuous 30min | Wed pyramid | Fri mixed strokes | Sun continuous 40min
  • Technique: Lessons recommended for efficiency

Intermediate Aerobic - Variation 4: Cross-Training Mix

Target: Balanced development | Frequency: 4-5×/week | Time: 55-70min

MAIN TRAINING (30-45min)

NOTES

  • Week: Mon row | Wed elliptical+row | Fri run+bike | Sun swim+bike
  • Benefit: Reduced overuse injury, balanced fitness
  • Advanced Aerobic - Variation 1: Marathon/Ultra Endurance

Target: Maximum endurance | Frequency: 5-6×/week | Time: 75-120min

MAIN TRAINING (50-90min)

NOTES

  • Week: Mon easy 45min | Tue tempo 40min | Thu easy 50min | Sat long 90min | Sun recovery 60min
  • Nutrition: Practice race fueling, 60-90g carbs/hr for >90min efforts

Advanced Aerobic - Variation 2: Speed & Tempo Development

Target: Lactate threshold, VO2max | Frequency: 5-6×/week | Time: 65-100min

MAIN TRAINING (40-75min)

NOTES

  • Week: Mon tempo 35min | Tue easy 45min | Wed cruise intervals | Fri fartlek | Sat long easy | Sun progression
  • Monitor: Heart rate drift, recovery between sessions

Advanced Aerobic - Variation 3: Triathlon Multi-Sport

Target: Multi-discipline endurance | Frequency: 6×/week | Time: 70-120min

MAIN TRAINING (45-90min)

NOTES

  • Week: Mon swim | Tue run tempo | Wed bike | Thu swim+run | Fri bike | Sat brick | Sun run long
  • Transitions: Practice T1 (swim→bike) and T2 (bike→run)

Advanced Aerobic - Variation 4: High-Volume Mixed Training

Target: Maximum aerobic capacity | Frequency: 6-7×/week | Time: 60-90min/day

MAIN TRAINING (40-70min)

NOTES

  • Week: 8-12 hours total training volume | Mix of swim/bike/run/row
  • Recovery: 1 full rest day, 9+ hours sleep, massage/physio weekly
  • Nutrition: 6-8g carbs/kg, 2.0g protein/kg, periodize around training

Your next step towards optimal health

Ready to embrace the benefits of an optimized aerobic programme? Our website serves as an invaluable information resource, an educational tool, and a source of expert advice on health assessment, training methodologies, and science-backed resources. Explore our offerings to empower your health journey.

Our unique path to aerobic excellence

What sets Health Absorbed apart? We begin with a comprehensive suite of functional tests to understand your unique physiology. Based on these insights, we craft a customised training plan tailored to your specific goals and objectives, and continuously monitor your results to ensure ongoing progress and adaptation.