Building on Monday's short interval session (a sharp 6x300m workout held at 3'00"/km target pace followed by a 600m closeout), today’s session at Stadio delle Palme shifted toward aerobic power and functional strength conversion.
The main objective was to engage neuromuscular strength using the stadium stairs, immediately converting that power into stride efficiency on the track, all while keeping the aerobic engine engaged through dynamic recovery loops.
Workout Structure
The workout consisted of 4 continuous sets without any passive rest, blending three different terrains: the outer dirt track (~550m), the stadium bleacher stairs, and the synthetic track surface.
Set 1 (Short Stairs + Track): 1 outer dirt loop active recovery at steady pace (4'20"-4'30"/km pace) + short stair climb + descent to track + 1x400m completed in 1'15".
Set 2 (Long Benches + Track): 1 outer loop recovery + wide step bleacher climb for max power + descent + 1x400m completed in 1'18".
Set 3 (Short Stairs + Track): 1 outer loop recovery + short stair climb + descent + 1x400m completed in 1'17".
Set 4 (Long Benches + Track): 1 outer loop recovery + wide step bleacher climb + descent + 1x400m completed in 1'17".
Heart Rate & Cardio Analysis (Polar HRM)
Outer Loop Recovery (Dirt Track): Heart rate hovered steadily between 148 and 155 bpm. The brisk pace (4'20"-4'30"/km) prevented cardiac drops, maintaining a continuous aerobic baseline.
Stairs & Track 400s: Sharp HR response, peaking between 178 and 182 bpm during the final 400m efforts on the track.
Polar heart rate data displays a clean wave pattern: high muscular and cardiovascular demand on the stairs/track phase, followed by a controlled active recovery on the outer loop. Fatigue management was spot on, maintaining strong stride mechanics to the end.
Circuito potenza aerobica
mercoledì 23 set, 20:39
3.87km
4:05/km
15:52
Session Breakdown & Feelings
While Monday's 300m reps focused on top-end pace control at 3'00"/km, today demanded rapid neuromuscular adaptation. Transitioning from heavy vertical propulsion on the steps to flat track running (splits between 1'15" and 1'18") felt natural and powerful, showing great fatigue tolerance.
Coach's Take
"Today's session was designed to boost aerobic power through targeted strength recruitment and immediate conversion. Alternating between short stairs (cadence) and long bleachers (stride length and drive) activates high-threshold muscle fibers, which are instantly transformed into fast, fluid running during the 400m track reps. Keeping the outer loop recovery at a brisk pace ensures the cardiovascular system stays constantly working without passive downtime."
Francesco Guglielmino, Coach