Aerobic Loop Workout: 3x820m & Heart Rate Recovery Analysis

Following yesterday's strength session in the gym, we moved away from the track for today’s workout. We headed to the outer loop of the park adjacent to the stadium, featuring a mixed terrain loop of roughly 820 meters.

The primary objective was aerobic conditioning, focusing on pacing consistency and precise heart rate tracking via chest strap.

Workout Structure

The main block consisted of 3 intervals on the main loop (820m) with a full 5-minute recovery (standing/walking) between reps, during which we measured heart rate metrics (Max HR right after the rep, HR at 1', and HR at 4').

Repetitions Data

• 1st Rep — 2:50 (Avg pace ~3:27/km)

  • Avg HR: 166 bpm

  • Max HR End of Rep: 171 bpm

  • HR 1' Post: 118 bpm

  • HR 4' Post: 111 bpm

  • Avg HR Recovery: 123 bpm

• 2nd Rep — 2:48 (Avg pace ~3:25/km)

  • Avg HR: 166 bpm

  • Max HR End of Rep: 173 bpm

  • HR 1' Post: 124 bpm

  • HR 4' Post: 118 bpm

  • Avg HR Recovery: 127 bpm

• 3rd Rep — 2:51 (Avg pace ~3:28/km)

  • Avg HR: 167 bpm

  • Max HR End of Rep: 174 bpm

  • HR 1' Post: 126 bpm

  • HR 4' Post: 119 bpm

  • Avg HR Recovery: 131 bpm

To conclude the session: a smooth 450m cool-down on the short inner loop, run relaxed at roughly 3:50/km pace.

Heart Rate & Pacing Analysis

Analyzing the metrics reveals key insights regarding aerobic efficiency and recovery dynamics:

1. Pacing Consistency: The three loops were executed within a tight 3-second margin (2:50, 2:48, 2:51). Average heart rate remained practically identical across reps (166-167 bpm), indicating controlled pacing without premature lactate buildup.

2. Heart Rate Recovery Dynamics: The drop in heart rate during the first minute post-effort was sharp (dropping from ~172 bpm to ~122 bpm averages), reflecting strong parasympathetic recovery and a solid aerobic base. A mild, expected cardiac drift during recovery periods (123 → 127 → 131 bpm), typical after neuromuscular strain from the previous day's gym session.

Coach's Notes

After the workout, the debrief with the coach Francesco outlined the roadmap for this phase:

"This is a purely aerobic workout, designed to build endurance over longer distances. Moving forward, we will need to introduce shorter reps with tighter recovery periods. Today's session is a core building block that forms part of a broader training program."

A clean base-building session laying the groundwork for upcoming specific and lactacid workouts.