Olbrecht – Aerobic power

Purpose:	Maximize the use of the maximal oxygen uptake (VO2max) during competition efforts. Read more about the Olbrecht method.
Method:	250m – 1000m
Intensity:	30% – 40%, similar to competition. Read more about Power percentages.
Duration:	10 – 30 minutes
Rest:	5 minutes
Recovery:	Aerobic power training tends to increase both anaerobic and aerobic capacity decrease if the remaining workouts are not light enough. That is why we always serve extra recovery training.
Phase:	The end of the preparation period and in the competition 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

AP1:	3x (5' P80% Rr-2 → 5' rest)
AP2:	3x (4' P85% Rr → 4' – 5' rest)
AP3:	4x (3' P85% Rr → 3' – 5' rest)
AP4:	6x (3' P80% Rr-2 → 3' rest)
AV5:	6x (2' P80% Rr-2 → 2' rest)
AV6:	4' R30 → 1' rest → 3' R32 → 1' rest → 2' R34 → 1' rest → 1' R36 → 1' rest → 2' R34 → 1' rest → 3' R32 → 1' rest → 4' R30
AV7:	2x 10' Rr-4
AP8:	3x 7' Rr-2
AV9:	2x – 3x (4' R28 → 3' R30 → 2' R32 → 1' R34 → 5' rest) increasing pressure piece
AV10:	3x (2' R28 → 2' R30 → 2' R32 → 1' R34 → 5' rest) increasing pressure piece
AV11:	1000m Rr Pmax → 10'rest → 2x (500m Rr Pmax → 10'rest)
AV12:	3x (10' Fmax R24 → 5' rest)
AV13:	4x (7' Fmax R24 → 5' rest)
AV14:	5x (4' Fmax R24 → 5' rest)
AV15:	6x (5' Fmax R24 → 5' rest)

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	Olbrecht – Aerobic capacity
	Olbrecht – Anaerobic capacity