Cardiac Output Training (CO)

CO training, also commonly known as steady state cardio, is the backbone of conditioning.

To have efficient and powerful energy systems, you need a solid foundation of CO.

CO works to increase the volume of blood pumped per beat by increasing the size of the left ventricle of the heart.

Over time it stretches and can fill up with greater volumes of blood each beat which can result in lower resting heart rates, lower working heart rates and greater cardiac efficiency.

To perform CO training follow these recommendations:

- 30 - 90mins per session

- keep heart rate between 130 and 150bpm

- increase volume over time

Again be sure not to go higher then 150bpm or again you'll enter or be training close to your anaerobic threshold which is counterproductive.

This method is taken from Joel Jamieson at www.8weeksout.com.