Additional Services

Endurance Athlete Consulting covers a broad range of topics regarding human performance in sport, sport related injuries, and rehabilitation. If there is something specific you would like to inquire about, please feel free to email me at:

I am available for speaking engagements and in services regarding aspects about injury, injury prevention, training for specific competitive events, injury treatment protocols, and workplace ergonomic assessments for a healthier work environment.

High Density Workouts

So how does one decide on the timing of a track workout or an intense swim workout when mixed in amongst your training with cycling, swimming, running, and for the well rounded endurance athletes, weight lifting or cross training in the gym?  

There is a *near absolute science behind the implementation of when, how often, and the quantity of work during a single high density training session.  Density?  What's density? [den-si-tee], noun

The science definition:
1.  Mass Density:  is a measure of the mass of a substance per unit volume. 
2.  Energy Density:  is a measure of the amount of energy (also known as work.  Work is usually measured in Mets or Watts when recording and monitoring human performance.  Energy spent in Mets or Watts is recorded in Calories or kcal). 

 : Duration (or volume of time) + Intensity (or amount of energy)  =  Density 

The Training Log

High density workouts are just one very good reason for keeping a training log.  Monitoring resting heart rates, exercise heart rates, recovery heart rates, keeping track of hydration, monitoring resting blood pressure, and monitoring nutritional habits are variables you will use when implementing high density workouts.

The information from your training log and reviewing comments of how you were or are feeling personally (*it is the personal feeling or subjective information that leaves room for error when implementing the science in a high density workout) after or during a workout or workouts is the information that will guide the considerations of your high density workouts:
1.  When to perform a high density workout 
2.  The frequency of a high density workout 
3.  What kind of high density workout in order to complement your training and race performance
Overall ∑: Implementing proper phases of training (also known as periodizing or periodization, macro-cycling, and micro-cycling) over a specific amount of time is crucial for keeping you on schedule to meet your expectations for goals you have set for yourself for general fitness or for performing your best in competition.       

High Density (HD) Workouts

High density workouts are offered from Endurance Athlete Consulting for two disciplines;  Swimming and Running.  For each discipline, there are 10 different HD workouts of which focus on 1) intensity of work, 2) volume of work, and 3) when to perform this workout is left up to you depending on your training schedule.

For your consideration, I have laid out the format in which these workouts are provided.

This layout would be the same for running/track or swimming:

Workout                                    Work Session                                                   Intensity
warm up                                    ???  km warm up                                              Zone 1
work set                                    4 x ??? m on the 3 minute                               Zone 2
work set                                    2 x ??? meter on the 6 minute                         Zone 3
work set                                    1 x ??? meter on the 4 minute                         Zone 3
work set                                    ??? km cool down                                            Zone 1


The warm up would be a set distance.  In fact, if you feel better with a longer warm up then adjust this for yourself.  Prior to the intensity, you are the best judge of when your body is ready to work hard.

The work set is where the actual intensity and work is done.  The first number indicates how many times or repetitions of a specific distance (???) you will be doing.  

"on the minute" is the time allotted for the work + the rest interval.  Let's say you complete 300 meters in 60 seconds.  This means you will have 120 seconds or 2 minutes of rest or recovery time.  

By setting it up this way, the quicker you get the work aspect done, then the longer rest you will have.  This set up encourages you to work hard.

The recovery time should not be done milling around in a circle on the track.  During the recovery time, you should either be jogging at an incredibly ridiculous slow pace or walking briskly.  Then, when your recovery time is up, make a note of where you are on the track, i.e. the corner post, the mid-post, etc, and establish this as your starting point for the next interval or repetition.

By jogging or briskly walking between the work aspect vs. falling on to the midfield exhausted, HD workouts teaches your body how to adjust to rapidly varying workloads and demands in a more efficient and rapid manner.

HD workouts are absolute key components to conditioning yourself for the toughest, most brutal, and drawn out aspects of a competition.  It's not just your body that becomes tough.  You become mentally tough!  Racing, competing, or enduring over time to lose weight or recover from injury requires mental toughness that goes well beyond any physical toughness!       


HD Workouts are available for Track & Swim Workouts:

 HD Workouts can be ordered a la carte.
- 10 Running/Track Workouts
- 10 Swim Workouts

10 HD Track Workouts


10 HD Swim Workouts


Brad Senska, PT, DPT, BS, ASTYM.

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