Devise and undertake a 6-week training program to see if I can improve my cardiovascular system.

Conclusions at end of week one

After Saturday’s training session I was tired, this had not been the case during the week but caught up with me at the weekend. (possibly due to late nights)

There were no specific aches or pains but I was generally tired, as if I had not had enough sleep.

As this was the first week, I did not specifically know what amounts of time I should be training for, so this week was, an experiment to determine the right length of training session.

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Week 2:

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Conclusions at end of week two

I did not change my training program at all this week because I wished to see if being tired last week was just a result of having late nights.  It seemed to be because I was not nearly as tired after this Saturday as I was last week.  I did not have any late nights this week and I felt better for it.

Next week I will alter some of my training sessions to see if I find working for a more extended length of time more tiring.

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Week 3:

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Conclusions at end of week three

This week I stayed out for longer on Wednesday, and I found Monday’s training session harder than normal, this means I will have to exercise my legs more.

I found Saturday’s training session more enjoyable than normal because I was doing something I like more than just long distance riding. (free riding)

I have decided, next week I will run for around 45 mins and as a personal goal, I will include some sprints in with the running also.

Week 4

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Conclusions at end of week four

I did not include any sprints with Friday’s training session this week but I did stay out for 45 mins, I am pleased with my performance so far.

I happened to stay out for longer on Wednesday because I ran into some friends and I enjoyed being with them whilst on my bike.

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Week 5

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Conclusions at end of week five

I did include some sprints in Monday and Friday’s training sessions this week.  

I also enjoyed the riding more this week because I pushed myself harder than normal.  I like the satisfaction I gained from it.

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Week 6

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Conclusions at end of week six

I really enjoyed the ride on Saturday this week, there is a lot to be seen around Hollingworth Lake.  I am pleased with the improvement I have made over the six weeks and I may continue it for a further few weeks.

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Graphs to show progress over six weeks

The increase in week 5 is due to my hard work during my swimming session.

The consistently higher level whilst running may be explained because it is not an activity that I normally do.

This graph distinctly shows that I have achieved my goal of better cardiovascular fitness.  This is shown by the gradual drop in my resting heart rate over the six weeks.

Evaluations and Conclusion

As can be seen from my results, my resting heart rate has decreased since the training program began.  This proves that I have achieved my goal of trying to improve my cardiovascular system, this is also backed up by the decrease in my recovery rate.  This proves that my body is now more efficient at breaking down lactic acid.  I have noticed other improvements in my bodily systems also.  My leg muscles have increased in mass (bulk) and my upper body strength has increased also.  If I were to do this program again I would do it for a longer period and I would also push myself harder from the beginning.

My VO2 max at start:  45.2

My VO2 max after six weeks:  48.0

Conclusion:  I have improved my VO2  max and so completed my goal of reaching a higher level of cardiovascular fitness.