Endurance Training & Exercise Science

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VO2 max infographic for aerobic fitness and endurance performance

VO2 Max: Aerobic Capacity & Training

Learn what VO2 max measures, how oxygen intake, transport, and utilization work together, and how aerobic-power training can improve performance.

January 20, 2025 — Matthew Gawors
Tags: Aerobic Capacity Endurance Training Exercise Physiology HWS Lecture Series Interval Training Oxygen Transport Oxygen Utilization VO2 Max
Periodization chart showing macrocycles, mesocycles, and microcycles

Periodization: How to Build a Training Plan

Learn how macrocycles, mesocycles, microcycles, and different training-week types create a structured path from baseline fitness to a goal.

January 20, 2025 — Matthew Gawors
Tags: Base Phase Build Phase Crash Week Endurance Training HWS Lecture Series Peak Phase Periodization Recovery Week Training Plan Transition
Ascending, descending, and full pyramid training for athletes

Pyramid Training for Running, Swimming & Strength

Learn ascending, descending, and full pyramid training and how volume, intensity, and recovery can be manipulated in swimming, running, and strength work.

January 19, 2025 — Matthew Gawors
Tags: Endurance Training HWS Lecture Series Interval Training Pyramid Training Running Workouts Strength Training Swimming Workouts Workout Design