Low-intensity, high-volume training (<80% of maximal heart rate), threshold/tempo training (80–95% of maximal heart rate), and high-intensity interval training (HIIT) (>95% of maximal heart rate) can all improve aerobic exercise performance when performed 20–60 minutes per day, 3–5 times per week, for around 2–6 months.[1] A well-designed training program may incorporate all types of training to attain peak performance, with some data suggesting a ratio of 80% low-intensity training and 20% high-intensity training is optimal.
What types of training can improve aerobic exercise performance?
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•Last Updated: May 16, 2025
To improve aerobic exercise performance, training can include low-intensity, high-volume training, threshold/tempo training, and high-intensity interval training (HIIT), performed for 20 to 60 minutes per day, 3 to 5 times a week, over 2 to 6 months. An effective program may combine all types of training, with an optimal ratio of 80% low-intensity to 20% high-intensity training.