CXC Academy, how do you calculate the training hours per week in your training plans?

A great question! While training down to the exact second isn’t necessary for better results, it is good to know how the hours add up. The following components are all calculated into the total hours. The one thing that is worth noting is recovery time. Since many of our workouts require a recovery period dictated by heart rate, we include approximate recovery time into our total hours.

Here is what is included in the total hours:

LEVEL 1 & LEVEL 2:

Warm Up / Cool Down
Distance / Over Distance

LEVEL 3:

Anaerobic Threshold Intervals

LEVEL 4:

General Max VO2 Intervals

LEVEL 5:

Specific Speed

STRENGTH:

General Strength
Specific Strength

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