Easy and effective endurance training
Simple, science-backed, and enjoyable endurance training for beginner, experienced, and elite athletes
Choose a flexible training model and target hours per week you want to spend training.
Train however you want, on your own schedule. BitCrew will help you stay within your optimal training zones.
Increase your cycling FTP. Improve your 2k on the erg. Continue to set new goals for a stronger, faster you!
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. Choose your own training model. Enjoy simple and effective endurance training for beginner, experienced, or elite levels.
Maximum aerobic function, or MAF, flips the script on what we generally think of as traditional training. MAF focuses 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 maximum heart rate. That is the most fundamental indicator of increased aerobic fitness. MAF is a great model generally, but especially to avoid burnout. MAF is also a safer way to build base fitness back from some time off.
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 a more intense model. While counterintuitive, with polarized you can actually work less while gaining more. That makes it fun and very effective endurance training for beginner, experienced, and elite athletes.
Pyramid training is similar to polarized training in that you spend the majority of your training time in Zone 1 at low intensity. Studies show that the gains with pyramid 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, you stay safer while getting fitter. When training outdoors, pyramid often becomes more practical than polarized due to real world variations (e.g., wind, hills, current).
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. Threshold training pushes 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.
High intensity interval training can be effective for athletes who can handle large deltas in intensity over longer durations. With HIIT training it can be challenging to show continued gains over longer periods. But over shorter periods, HIIT can be effective way to get some quick gains. Be careful with burnout and with injury. Consider the polarized, pyramid, or especially the MAF model instead if you’re concerned about getting sidelined with an injury.
We will keep you posted on the latest at BitCrew.
Training can be simple and fun and still be extremely effective. Connect your own devices and begin to actually enjoy the process of getting fitter and faster with BitCrew.