If you’ve ever seen a training montage of your favorite rider, it’s likely that you’ve seen them cycling or running for long to moderate periods of time. This is a technique that is used by nearly all of the top level riders called the cardiac output method. We briefly cover this technique in our Motocross Strength and Conditioning Guide, however, because of its importance, I felt the discussion should continue. In this article we will touch on what the cardiac output method is, how you can use it, and why you definitely should.
To perform the cardiac output method you need to select an exercise, typically cycling, swimming, running, or rowing, that you can perform for 30-90 minutes without stopping. During this 30-90 minutes you must maintain a heat rate between 130 and 150 beats per minute. You can also calculate 60-80% of your max heart rate (220 – your age) and use these numbers as your heart rate range. Some of you may not have a heart rate monitor, so you can try to maintain a pace that is a 5-7 out of 10 difficulty. Remember, the goal of this method is not to go all out for a short period and be done. Instead, it is about maintaining a consistent pace and steady heart rate so that you can achieve the correct adaptations. This method is considered low intensity and can actually promote recovery, so it should be performed 2-3 times per week in between your more challenging, higher intensity training sessions.
Cardiac Output Method Recap:
- Cycling, Swimming, Running, Rowing, etc.
- 30-90 minutes long
- 130 to 150 beats per minute (5-7 out of 10 effort without heart rate monitor)
- Perform 2-3 sessions per week
Sample Program (Will vary based on skill and training experience):
- Week 1: 50 minutes cycling, Monday, Wednesday, and Friday
- Week 2: 60 minutes cycling, Monday, Wednesday, and Friday
- Week 3: 70 minutes cycling, Monday, Wednesday, and Friday
- Week 4: 80 minutes cycling Monday, Wednesday, and Friday
- Week 5: (Recovery Week): 50-60 minutes cycling Monday, Wednesday, and Friday
The objective of the cardiac output method is to increase how effectively the heart can deliver oxygen to the working muscles. I won’t take you through the entire blood flow process, but understand that before blood is sent throughout the body it travels to a chamber of the heart called the left ventricle. If blood volume in the left ventricle increases enough, its walls will stretch, allowing the heart to pump out more blood to the rest of the body with each beat. This is called eccentric cardiac hypertrophy, because the muscle fibers of the heart wall are lengthening and growing to allow for more space to hold blood. More efficient delivery of blood with each beat means that the heart does not have to work as hard, resulting in a lower resting heart rate, and more importantly, lower heart rates during racing.
Riders who regularly perform the cardiac ouput method will have:
- Higher VO2 Max scores
- Lower resting heart rates
- Lower heart rates during races
- Faster recovery between heats
- Ability to handle more training volume, both in the gym and at the track
Now you might be saying, “130-150 beats per minute? That’s nothing. Why can’t I just go all out?” Well, here’s the thing. Exercising above 150 beats per minute will not allow enough time for the heart to fill with blood and stretch the cardiac fibers of the left ventricle. The contractions are just too fast. This is not a bad thing, however, it is not our focus for this training method. There is a time and place for training in each heart rate zone, so you should save your higher heart rate training for your higher intensity training days. In order to get the desired effect we are looking for, we need to make sure we are spending enough time working at low to moderate heart rates.
If your main goals are to improve recovery, outpace your competition, and spend more time on the track, then the cardiac output method is for you. With little to no equipment necessary, it is one of the easiest methods to perform on a consistent basis. It is important to work various types of conditioning into your training, but the cardiac output method should always be a staple in your program.