Part 2: Energy System Development: Train Like a Pro
Let’s Dive Back In
Welcome back, Fortified Body Gym family! In Part 1, we introduced you to the dynamic trio of energy systems—your body’s fuel modes that help you crush workouts and conquer challenges. From the ATP-PC system (your explosive nitrous boost) to the glycolytic system (a turbocharged mid-range engine), and finally the aerobic system (your trusty endurance powerhouse), you learned how these systems team up to power your performance.
Now it’s time to put that knowledge into action. In this instalment, we’ll explore how to train each energy system, maximise your efficiency, and reap a ton of health benefits. Whether you’re sprinting, rowing, or pushing through a HIIT session, targeted energy system training will make you fitter, faster, and more resilient. Plus, you’ll feel the long-term perks, like improved heart health, better endurance, and supercharged recovery. Let’s get started!
Boosting VO2max: Training the Aerobic System
The aerobic system is your go-to for sustained, steady efforts. It uses oxygen to produce energy. By upgrading your mitochondria (the “power plants” in your cells) density, this will keep you going without hitting empty. VO2 max is your body’s ability to use oxygen efficiently. The higher your VO2 max, the better your performance during high-intensity efforts. By increasing your VO2 max, you are raising the ceiling of your oxygen capacity altogether.
Why It Matters
Improves Heart Health: Strengthens your heart, improves circulation, and reduces the risk of chronic diseases like high blood pressure and cardiovascular disease.
Increases Stamina: Builds endurance for longer workouts or active days.
Boosts Recovery: Speeds up the removal of fatigue-inducing by-products like hydrogen ions.
Enhances Mental Well-being: Aerobic training reduces stress and anxiety while boosting mood and cognitive function.
How to Train It
Training to increase VO2 max often includes moderate-intensity, steady-state aerobic workouts and progressively overloading your cardiovascular system.
Intensity: Zone 2 (60-75% max heart rate)—a comfortable pace where you can talk but feel slightly challenged.
Duration: 30-90 minutes.
Frequency: 3-5 times per week.
Example Workouts
Running: Steady jog for 45-60 minutes at a conversational pace.
Rowing Erg/SkiErg: 60 minutes at a consistent pace. Add a playlist or podcast for the win.
Metabolic Conditioning (MetCon): Long circuits incorporating rowing or skiing with light weights for endurance and variety.
The Oxygen Efficiency Upgrade: Working at Higher Percentages of Your VO2 Max
Exercising at a higher percentage of your VO2 max means pushing your body to operate closer to its upper limits of oxygen consumption, improving your ability to sustain high-intensity efforts. Unlike increasing your VO2 max—which focuses on expanding your overall oxygen uptake capacity—this type of training sharpens your efficiency in utilising the oxygen you already have. While increasing VO2 max broadens your aerobic ceiling, training at high percentages of it ensures you can operate closer to that ceiling for longer without breaking down.
Why It Matters
Improves Oxygen Usage: Fuels your muscles during intense exercise.
Strengthens Heart and Lungs: Boosts cardiovascular efficiency, reducing your risk of respiratory issues and chronic disease.
Elevates Fitness Levels: Increases your ability to sustain hard efforts and improves metabolic flexibility (your ability to switch between fat and carbohydrate as fuel). This leads to better lactate clearance, improved energy system coordination, and greater resilience in high-output activities like sprinting, rowing, and fast-paced circuit training.
Supports Longevity: Higher VO2 max is linked to increased life expectancy and better overall health.
How to Train It
Intensity: Zone 4-5 (85-95% max heart rate)—challenging but manageable.
Duration: 2-5 minutes of intense effort.
Rest: Equal work-to-rest ratio.
Frequency: 1-2 times per week.
Example Workouts
Running: 5 x 3-minute sprints at 90% effort with 3 minutes of recovery jogging.
Rowing Erg/SkiErg: 5 x 2-minute intervals at near max effort, followed by 2 minutes of recovery rowing or skiing.
MetCon:
4 Rounds:
500m Row or SkiErg at 90% effort
15 kettlebell swings
Rest 2 minutes.
Turbocharge Your Engine: Training the Glycolytic System
The glycolytic system is your mid-range energy powerhouse, fueling efforts that last from 30 seconds to around two minutes. It bridges the gap between explosive power and sustained endurance, making it essential for sports, high-intensity workouts, and activities that demand repeated bursts of effort. Mastering the glycolytic system means you’ll be able to sustain higher-intensity efforts for longer, recover faster between bursts, and push past the burn when it matters most!
Why Training the Glycolytic System Matters
Delays Fatigue: Trains your body to handle and clear lactate more efficiently.
Builds Muscular Endurance: Enhances your ability to sustain repeated high-intensity efforts.
Boosts Performance: Improves your ability to push through longer intervals without slowing down.
Enhances Metabolic Flexibility: Strengthens your ability to switch between energy sources for better efficiency.
How to Train the Glycolytic System
Intensity: Zone 3-4 (80-90% max heart rate)—a “comfortably hard” effort where you can talk, but not easily.
Duration: 30 seconds to 2 minutes per rep.
Rest: 1:1 or slightly longer recovery to maintain quality efforts.
Frequency: 1-2 times per week.
Example Workouts
Running: 6 x 1-minute sprints at 85-90% effort, with 1-minute recovery jogs.
Rowing Erg/SkiErg: 4 x 90-second intervals at near-max effort, with 90 seconds of light rowing or skiing.
MetCon Circuit:
4 Rounds:
750m Row or SkiErg
20 Kettlebell Swings
Rest 90 seconds
Unleash Maximum Power: Training the ATP-PC System (The Nitrous Boost)
The ATP-PC system is your body’s immediate energy source, fuelling short, explosive bursts of power. Whether you’re sprinting, jumping, or lifting heavy, this system delivers rapid energy without relying on oxygen. Mastering the ATP-PC system means developing the explosive power and speed needed to dominate short bursts of intensity with confidence.
Why Training the ATP-PC System Matters
Builds Explosive Strength: Essential for max-effort sprints, jumps, and heavy lifts.
Enhances Recovery: Improves your ability to replenish ATP quickly between short bursts.
Strengthens Fast-Twitch Muscle Fibers: Key for speed, power, and agility.
Boosts Neuromuscular Efficiency: Improves coordination and reaction time for powerful movements.
How to Train the ATP-PC System
Intensity: Zone 5 (90-100% effort)—all-out maximum effort.
Duration: 5-15 seconds per rep.
Rest: 2-3 minutes for full recovery.
Frequency: 1-2 times per week.
Example Workouts
Running: 6 x 10-second all-out sprints, with 2-3 minutes of rest between reps.
Rowing Erg/SkiErg: 8 x 100m sprints at max effort, with 3 minutes of light rowing or skiing to recover.
MetCon Circuit:
6 Rounds:
20m sled sprint (as fast as possible)
5 max-effort broad jumps
Rest 2-3 minutes
Final Thoughts
Your body’s energy systems are like an elite tag team of engines, each with a unique role in building your fitness and improving your health. By training all three, you’ll unlock greater endurance, strength, and stamina while also reaping long-term health benefits. From reducing your risk of chronic diseases and improving heart health to building stronger bones and muscles, energy system training is the gift that keeps on giving.
Whether you’re rowing, skiing, running, or conquering a HIIT circuit, every session is a step toward leveling up. Now get out there, train smarter, and become the unstoppable force you were meant to be!
Stay tuned for Part 3: Battling Fatigue—we’ll dig deeper into what’s really happening when your muscles start to burn, explore how to train your body to manage hydrogen ions and inorganic phosphate, and show you how these adaptations can transform your performance.
