[DeRosa_ITA]

http://www.trainingbible.com/pdf/AeT_Training.pdf

Over the years my approach to building aerobic fitness has changed. I used to
believe that long, slow distance (LSD) was the most important type of training for
aerobic system development. But in the last few years experimentation with the
athletes I coach has led me to believe this is not enough. By itself LSD will not
fully develop the aerobic system. A bit higher intensity is needed. Rather than
just noodling along at a relaxed, 1zone
effort I believe that one must challenge
the aerobic threshold in training to see complete aerobic development.

aerobic threshold (AeT)
I’ve found that there is a pretty good correlation between AeT and AnT, meaning
that if you know one you can predict the other fairly closely. They are about 20
bpm apart. So, for example, if a generally fit endurancetrained
athlete knows his
or her AnT to be 160 for a given sport then the AeT for that same sport is
approximately 140.

I make
this decision based on the type of events for which the athlete trains, but for
cycling I use two to four hours of steady AeT exercise as the common range
regardless of the event.
If
your event takes longer than four hours (ironmandistance
bike and long road
races) your AeT bike workout will be four hours duration. AeT workouts of this
duration are done once or twice weekly per sport in the Base period. That’s all
there is to it.