Systematic Methodology for Enhanced Performance Highlighted Entries link to Garmin Connect GPS Details.  All Paddles Done in 40lb Epic V-10 Surf Ski, Easy Monday-Wednesday in Nelo Vanquish Olympic K-1 H/P  Tim Barnes 15 Week OTS Aerobic Foundation for London Indoor in November & and USA Olympic Trials April 2012   Totals Quality   AM    75% 20K am   75% 20K am   6 X Kilo   50K Aerobic Power Week   10k   10k     85%     1:57.40 20k 1 Noon Recovery Therafit Recovery Therafit REST vVo2 REST 20K Regeneration 6-13-619     ERG Sprints   ERG Sprints          NMF / %vVo2   PM   20 x 30"/30" 16Kmh   20 x 30"/30" 16Kmh       10K 5:10 Kilos     Monday Tuesday Wednesday Thursday Friday Saturday Sunday 80K 8hrs     Totals Quality   AM    75% 20K am   75% 20K am   6 X Kilo   50K Aerobic Power Week   10k   10k     85%      1:55.44 20k 2 Noon Recovery Therafit Recovery Therafit REST vVo2 REST 20K Regeneration 6-20-6-26     ERG Sprints   ERG Sprints          NMF / %vVo2   PM   20 x 30"/30" 16Kmh   20 x 30"/30" 16Kmh       10K 5:05 Kilos     Monday Tuesday Wednesday Thursday Friday Saturday Sunday 80K 8hrs                         Totals Quality   AM    75% 20K am   75% 20K am   6 X Kilo Boulder 50K Aerobic Power Week   10k   10k     Bear Creek Bike    1:52.56 20K 3 Noon Recovery Therafit Recovery Therafit REST   Recreation 20K Regeneration 6-27-7-3     ERG Sprints   ERG Sprints   85%  FFA    5:02 Kilo's   PM   20 x 30"/30" 16Kmh   20 x 30"/30" 16Kmh   vVo2   10K NMF / %vVo2     Monday Tuesday Wednesday Thursday Friday Saturday Sunday 80K 8hrs                         Totals Quality   AM    75% 20K am   20K am   6 X Kilo   50K Aerobic Power Week   10k   10k     1-4 FFA    1:50.32 20k 4 Noon Recovery Therafit Recovery Therafit REST 5&6 Bike 20K Regeneration 7-4-7-10   Bear Creek ERG Sprints Olympic K-1 ERG Sprints   85%      5:00 Kilo's   PM   20 x 30"/30" 16Kmh   20 x 30"/30" 16Kmh   vVo2   10K NMF / %vVo2     Monday Tuesday Wednesday Thursday Friday Saturday Sunday 80K 8hrs                         Totals Quality   AM    75% 20K am   20K am   6 X Kilo   50K Aerobic Power Week   10k   10k     Boulder     1:49.07  20k 5 Noon Recovery Therafit Circuit Recovery Therafit Circuit REST   FFA Bike 20K Regeneration 7-11-7-17   Olympic K-1 ERG Sprints   ERG Sprints   85%     4:58 Kilos   PM   3 x 5 x 30"/30" 16Kmh   3 x 5 x 30"/30" 16Kmh   vVo2   10K NMF / %vVo2     Monday Tuesday Wednesday Thursday Friday Saturday Sunday 80K 8hrs                         Totals Quality   AM    75% 20K am   20K am     6 X Kilo 50K Aerobic Power Week   10k Windy Waves 10k            1:50.03 20k 6 Noon Recovery Therafit Recovery  Sudan Runners FFA Bike REST   20K Regeneration 7-18-7-24   Olympic K-1 ERG Sprints   Boulder Boulder   85%    4:57 Kilos   PM   20 x 30"/30" 16Kmh   Track Meet     vVo2  10K NMF / %vVo2     Monday Tuesday Wednesday Thursday Friday Saturday Sunday 80K 8hrs                         Totals Quality   AM    75% 20K am Tired from S,Mo, Tu 20K am   6 X Kilo   50K Aerobic Power Week   1-Hour Tired/Windy   Rough Water   Video     1:54.00 20k 7 Noon 1  2 Therafit  Rest Day Therafit REST   FFA Bike 20K Regeneration 7-25-7-31   Olympic K-1 ERG Sprints   ERG Sprints   88%      4:55 kilos   PM NMF Tech Circuit Lifting   20 x 30"/30" 16Kmh   vVo2   10K NMF / %vVo2     Monday Tuesday Wednesday Thursday Friday Saturday Sunday 80K 8hrs                         Totals Quality   AM    80% 20K   20K am    4 X Kilo   50K Aerobic Power Week 10k Rough Felt Strong 10k   k-1 R-Kilo 1:47.55 20k 8 Noon Recovery Therafit Recovery Therafit REST Video FFA Bike 20K Regeneration 8-1-8-7   Olympic K-1 ERG Sprints   ERG Sprints   90%     4:44 Kilos   PM Hit 3:58 Pace 20 x 30"/30" 16Kmh   20 x 30"/30" 16Kmh   vVo2   10K NMF / %vVo2     Monday Tuesday Wednesday Thursday Friday Saturday Sunday 80K 8hrs                         Totals Quality   AM    82% 20K am   20K am   4 X Kilo   50K Aerobic Power Week   10k AP2 82% 10k AP1 75%   K-1     1:47.18  7mph 9 Noon nmf Therafit Recovery Therafit REST   REST 20K Regeneration 8-8-8-14   Olympic K-1 ERG Sprints   ERG Sprints   90%      4:52 Kilos   PM   20 x 30"/30" 16Kmh   20 x 30"/30" 16Kmh   vVo2   10K NMF / %vVo2     Monday Tuesday Wednesday Thursday Friday Saturday Sunday 80K 8hrs                         Totals Quality   AM    75% 20K am   20K am     4 X Kilo 50K Aerobic Power Week    NMF- Tech   10k            1:50 10 Noon Recovery Therafit Recovery Therafit Boulder REST   20K Regeneration 8-15-8-21   Olympic K-1 ERG Sprints   ERG Sprints     90%    4:47   PM   20 x 30"/30" 16Kmh   20 x 30"/30" 16Kmh     vVo2  10K NMF / %vVo2     Monday Tuesday Wednesday Thursday Friday Saturday Sunday 80K 8hrs                         Totals Quality   AM    75% 20K am   20K am       50K Aerobic Power Week   10k Windy 10k Rough   Tucson Tucson   1:53 11 Noon Recovery Therafit Recovery Therafit REST Dr. Vigil REST 20K Regeneration 8-22-8-28   Olympic K-1 ERG Sprints   ERG Sprints         No Kilos   PM   20 x 30"/30" 16Kmh   20 x 30"/30" 16Kmh       10K NMF / %vVo2     Monday Tuesday Wednesday Thursday Friday Saturday Sunday 80K 8hrs                         Totals Quality   AM   80% 20K am K-1 AM       1 X Kilo 50K Aerobic Power Week   10k Windy         12x 250    1:51 12 Noon Recovery Therafit    Vegas Vegas WIND  Hour 20K Regeneration 8-29-9-4   Olympic K-1 ERG Sprints K-1 P.M.  Wedding     K-1    1:08-1:10   PM   20 x 30"/30" 16Kmh    Dairus       10K NMF / %vVo2     Monday Tuesday Wednesday Thursday Friday Saturday Sunday 80K 8hrs                         Totals Quality   AM    80% 20K am   20K am   12 x 250   50K Aerobic Power Week   10k AP2 10k            1:51 13 Noon Recovery Therafit Recovery Therafit REST    NMF 20K Regeneration 9-5-9-11   Olympic K-1 ERG Sprints   ERG Sprints   85%-90%      1:06-1:10   PM   20 x 30"/30" 16Kmh   20 x 30"/30" 16Kmh   vVo2   10K NMF / %vVo2     Monday Tuesday Wednesday Thursday Friday Saturday Sunday 80K 8hrs                         Totals Quality   AM    75% 20K am   10K am       50K Aerobic Power Week   10k     Chest Cold         1:53 14 Noon Recovery Therafit   Therafit REST    250's 20K Regeneration 9-12-9-18   Olympic K-1 ERG Sprints NMF ERG Sprints   85%     1:06-1:10   PM   20 x 30"/30" 16Kmh   20 x 30"/30" 16Kmh   vVo2   10K NMF / %vVo2     Monday Tuesday Wednesday Thursday Friday Saturday Sunday 80K 8hrs                         Totals Quality   AM    75% 15K am   10K am   8 x 500   50K Aerobic Power Week    NMF Sick/ Back 10k            15k 1:27 15 Noon Recovery Therafit Recovery Therafit REST   NMF 20K Regeneration 9-19-9-25   Olympic K-1 ERG Sprints   ERG Sprints   85%      500's SS 2:25-30   PM   20 x 30"/30" 16Kmh   20 x 30"/30" 16Kmh   vVo2   10K NMF / %vVo2     Monday Tuesday Wednesday Thursday Friday Saturday Sunday 80K 8hrs

NOTE: not all workouts are listed, just the ones linked to Garmin Connect.  Tuesday and Thursday have PM NMF workouts like 20x30"/30" Mon Wednesday are Regeneration Paddles and Friday and Sunday are Complete Rest or recreational FFA Bike rides.  In September I move into Olympic K-1 and Increase speeds on Indoor Kayak for  World Indoor in London. As My mentor Dr. Vigil says: "There are many roads to ROME, however some are straighter than others"!  Lets take the the straight one.

There are 5 basic Metabolic Workout Levels to be aware of. You should seek to achieve the proper TE (Training Effect) for each workout or REST.  Remember: Rest is a Major Key

Level 1:  FFA -Free Fatty Acid Metabolism  Workouts.  You burn the greatest amount of  fat as percentage of total energy - when you are sleeping and RECOVERING, post workout metabolic effect. FFA specific workouts are Long Sustained-Steady efforts (90 min +) up to NO MORE than 70% of your Max Heart Rate.  This is NOT, Slop work, or what so many have wrongly call LSD Long Slow Distance.  The Metabolic Level is Low, but the Neurological Effort should be as HIGH as your given fitness will allow.  What does this mean?  Run as FAST as you can at this metabolic FAT BURNING level.  At this level you burn More Fat BY PERCENTAGE of total fuel than any other level.  At higher levels you burn more Glycogen  (Carbohydrate) by percent of total fuel -during session, but more Fat after, see more on this in 3rd Level. Use our CHARTS page to estimate your efforts at this level. 

Level 2: Aerobic Power I - 70%-75%  Long Sustained efforts 90 Minutes to 4 hours on a bike or 2 hours running or 2-3 hours paddling.  I use 20k in paddling increase speed you can perform within this metabolic zone not o exceed 80%. You can see above actual workouts I have done where I have cut almost 10 minutes off 20k paddle at 70-80% zone in 15 weeks.

Level 3:  Aerobic Power II - Sustained Steady Efforts like level 2 but taking it to the next zone of 80-85% to LBP or Pace- %vVo2 Interval Session using our vVo2 Charts to run repeat intervals at 80 to 88% or up to Lactate Threshold. I like to call it LBP, Lactate Balance Point. Example of work done here would be 2k warm up, 6-12 x 1000meters with 3 minute recovery, Most LBP occurs at 88-90% OBLA.

Level 4: Tempo Work done at LT/LBP 88%, 20-40 minute sessions steady state, race simulations, but no sprinting or racing.  Basically stringing your Level 3 efforts or pieces together to simulate race. Extending your Intensity at Volume.

Level 5: NMF  Skill Work, Tech work, Speed Work, Supra Max- short and very fast with lots of recover to keep skill level high.  Can be Plyometrics, Drills and Intervals such as 20x 30"on 30" off or 30s to 60s with full recovery.  Idea is to improve biomechanics of movement.  Do not over reach and lose proper technique.