Summary of Endurance Training Methods

Summary of Endurance Training Methods*
Method	Volume/Workout	Heart Rate	Lactate (mmol/L)	Frequency per week
Extensive Endurance	2-6 hours	130-150	1.5-2	6+ days
Intensive Endurance	1-3 hours	155-165	2-4	3-4 days
Sweet Spot Training	1-3 x 10-20 min with 10 RI	165-175	3-4	3-4 days
Threshold Training	1-3 x 10-20 min with 10 RI	175-180	4-8	2-3 days
Aerobic Capacity	3-8 x 3 min with 3 RI	Maximum	High	1-3 days
Anaerobic Capacity	8-12 x 30-60s with 60-90s RI	N/A	Maximum	1-3 days
Neuromuscular Power	6-10 x 6-15s with 60-90s RI	N/A	N/A	1-3 days

*Credit to Lyle McDonald for this table. I highly recommend you all read his series on endurance training methods.