Endurance Training & Exercise Science

Connect muscle fibers, biomechanics, energy systems, heart rate, VO2 max, and resistance-training variables into one exercise-science framework.

Understand ATP and the major energy pathways that support explosive power, high-intensity exercise, endurance, and recovery.

Learn how resting heart rate, maximum heart rate, heart-rate reserve, and training zones can help organize recovery, endurance, tempo, and high-intensity workouts.

Learn how to structure a long run while navigating New York sidewalks, roads, intersections, weather, visibility, and route choices more safely.

A hill fartlek workout using telephone poles as safe landmarks for speed play, with a 1-to-5 pyramid that can be scaled for runners and triathletes of different levels.

Learn how ATP powers muscle contraction and how the phosphagen, glycolytic, and oxidative pathways overlap to meet changing exercise demands.

A controlled track interval workout using repeated 200-meter fast efforts and 100-meter walking recoveries to teach pacing, speed endurance, and energy-system recovery.

A structured triathlon swim workout combining streamline, sculling, treading, IM skills, moderate freestyle, and short faster intervals for technique, endurance, and speed.

Write a clear article research summary with an objective ~125-word synopsis and a separate ~125-word personal analysis, plus a practical proofreading checklist.

Practice cycling cadence, resistance control, stable posture, single-leg coordination drills, and short tempo intervals in two structured triathlon cycling sessions.

A six-session triathlon strength progression using medicine balls, body weight, dumbbells, bands, and pull-up work to develop strength, stability, movement control, muscular endurance, and power.

Intermediate Swim Session 3 develops streamline, controlled dolphin dives, dolphin kick, sculling, rotation, and body-position skills with supervised underwater practice.