Easy and effective endurance training
The science-backed way to enjoy your training and get stronger and faster
Set Your Goals
Choose a flexible training model and target hours per week you want to spend training.
Easy and effective endurance training
The science-backed way to enjoy your training and get stronger and faster
Endurance Training Made Easy
Track Your Exercise
Train however you want, on your own schedule, and we will help you stay within your optimal training zones.
Get Faster
Increase your cycling FTP, improve your 2k on the erg, and continue to set new goals for a stronger, faster you!
Training Models That Work
Successful endurance athletes know how to spend the right amount of time at the right levels of intensity to get stronger and faster. With BitCrew, so can you.
Polarized
Polarized training, also known as 80/20 training, is our most highly recommended training model. With polarized training you spend most of your training time in the low intensity zone, a little time in high intensity, and almost nothing in the middle. The extra time at low intensity in Zone 1 allows your body to recover and to make adaptations that are difficult to achieve in models that favor higher intensity. While counterintuitive, with polarized you can actually work less while gaining more, which makes it a really fun way to train.
Pyramid
Pyramid training is similar to polarized training in that you spend the majority of your training time in Zone 1 at low intensity, and studies show that the gains are on par with polarized. Pyramid training, however, reduces the amount of high intensity training time and adds more medium or threshold intensity work. Both the polarized and pyramid models have been shown to be very effective in producing gains and reducing risk of burnout and injury by focusing on base fitness and recovery to support adaptation.
HIIT
High intensity interval training can be effective for athletes who can handle large deltas in intensity over longer durations than in the polarized or pyramid models. With HIIT training it can be challenging to show continued gains over longer periods, but over shorter periods it can be effective way to get some quick gains. Be careful with burnout and with injury, however, and consider the polarized, pyramid, or especially the MAF model instead if you’re at all concerned about getting sidelined with an injury.
Maximum Aerobic Function
Maximum aerobic function, or MAF, flips the script on what we generally think of as traditional training by focusing on bringing your heart rate down, rather than having focusing on building your muscle up, to meet your activities. Over time you will find that you can go longer and faster at that same heart rate, which is the most fundamental indicator of increased aerobic fitness. MAF is a great model generally, but especially to avoid burnout and injury, and it is a safer way to build base fitness back from some time off.
Threshold
Threshold training focuses on the burn. The “threshold” in threshold training refers to the point at which your oxygen intake during exercise can no longer support 100% of the work your muscles are doing, resulting in that burning you start to feel at sustained high effort over a longer duration, training your muscles to experience this state. Recent studies suggest it may not be the most effective model, even over the short term, but it may work well for some athletes who are particularly good at recovery.
KEEP IN TOUCH!
We will keep you posted on the latest at BitCrew.
