Following the explosive output of Week 1: PEAK POWER, we move into the second pillar of the MOVE campaign: RUN Week. In high-performance training, we refer to this as the Engine Phase.

While heavy lifting and power bursts are essential for strength, your cardiovascular system is the fundamental platform that supports all other physical work. If your engine capacity is low, your ceiling for progress remains limited. This week, we examine why cardiovascular conditioning is a non-negotiable requirement for progressive training.

‍

The Science of Engine Capacity

‍

Cardiovascular health is often oversimplified as "fitness," but for the Topnotch member, it is about Metabolic Efficiency. When you train your heart and lungs, you are increasing your mitochondrial density. These are the "power plants" within your cells that convert oxygen into energy.

‍

By focusing on the RUN pillar, you are improving your body’s ability to:

• Utilise Oxygen: Increasing your VO2 Max, the gold standard measurement of aerobic endurance.

• Clear Metabolic Waste: A more efficient heart flushes lactic acid from your muscles faster, allowing you to train at a higher intensity for longer.

• Manage Heart Rate Recovery: The true mark of a superior engine is not just how high your heart rate can go, but how quickly it returns to its baseline during rest.

‍

The RUN Pillar: Beyond the Treadmill

‍

At Topnotch, we view running as a tool for scientific conditioning. It is the most effective way to manipulate your heart rate zones to achieve specific physiological outcomes.

‍

• Aerobic Base Building: Sustained, moderate-intensity work that strengthens the heart muscle and improves lung capacity.

• Interval Precision: Using pacing to alternate between aerobic and anaerobic states, forcing your circulatory system to adapt to rapid changes in demand.

• Resistance Conditioning: Utilising steep inclines to build functional strength in the posterior chain while simultaneously challenging the cardiovascular system.

‍

Elite Support for Your Engine

‍

Precision is key when manipulating heart rate zones. If you want to ensure your treadmill mechanics and pacing are optimised for your specific goals, why not book a 30-minute Gym Intro at your nearest Topnotch club? Our coaching team can provide a walkthrough of our high-performance cardio kit to ensure your engine phase is as efficient as possible.

‍

The Engine 5 Routine

‍

To help you optimise your conditioning this week, we have developed The Engine 5. This routine is designed to test your pacing, resistance, and recovery:

‍

1. Incline Power Walk: Establishing a baseline aerobic effort with a focus on leg strength.

2. The Pyramid: Precision interval training to enhance heart rate recovery.

3. Steep Climb Walk: High-resistance conditioning to mimic the demands of our upcoming Summer Inter-Club Challenge (more on that soon!).

4. "All Out" Sprint: A maximum effort burst to push your VO2 Max and cardiovascular ceiling.

5. Active Cool Down: A controlled reduction in intensity to facilitate blood flow and begin cellular repair.

‍

Elevate Your Performance

‍

Your performance in the upcoming Summer Inter-Club Challenge depends on the size of your engine. Strength without stamina is incomplete. Use this week to build the cardiovascular foundation required to compete at the highest level.

‍

Secure your RUN Week Challenge Card from the coaching team at Reception. Whether you are focusing on endurance or speed, it is time to give your heart the workout it requires.

‍