Olbrecht – Aerobic capacity

Purpose:	Increase of the maximal oxygen uptake (VO2max). Read more about Olbrecht method.
Method:	Extensive endurance or High Intensity Interval Training (HIIT)
Intensity:	30% – 40% Read more about Power percentages.
Duration:	60 – 90 minutes
Rest:	None or 5 minutes
Recovery:	No
Phase:	All year round, with emphasis on the preparation period

Legend: '=minutes, "=seconds, S=strokes, F=force (pressure), R=stroke rate, P=Power, Rr=race rate, Rr-x=x below race rate, →=followed by, ()=repeat

AC1:	45' Kmax R22–R26
AC2:	60' Kmax R22–R26
AC3:	90' Kmax R22–R26
AC4:	3x (20' Fmax R24 → 5' rest)
AC5:	2x (20' Fmax: R26 → 5' rest)
AC6:	60': (2' R22 → 2' R24)
AC7:	45': (2' R22 → 2' R26)
AC8:	45': (2' R22 → 2' R24 → 2' R26 → 2' R24)
AC9:	3x – 4x (10x (20" Rmax Pmax → 10" rest) → 5' rest) High Intensity Interval Training (HIIT)

---

	Olbrecht – Explanation method
	Olbrecht – Aerobic power