How to Improve Aerobic Performance at Fast Speeds

The four meter drill is repeat bouts at goal three K pace with a work to rest ratio one to a half. Now you can progress it as Steve said to include a more active recovery component, like a hundred meter float and have that be in that 40 seconds to 100 meters or you can be more static and standing. Those little intermittent bouts or injections of 40 seconds recovery actually go a long, long way to help rebalance the internal blood chemistry but not corrode the metabolic training effect we seek to get through aerobic adaptations.