Aerobic Circuits: What Should I Start With?

This article was inspired by Coach Diane. When she coaches Tuesday’s aerobic training, she often gets the following question when we have different circuits: which one should I start with?

‍

On some aerobic days, you don’t have the choice as we repeat the same circuits with the goal of either increasing or maintaining paces. But, we sometimes mix it up and have three to four different circuits and our members are given a choice in which circuit to start with.

‍

My gut response is “put on your big girl/boy pants…you have to do them all anyway so just start!” But, I realize that many of you are looking for a more strategic answer. 😊 So, here are some thoughts:

• Some people like to choose what they perceive as the most challenging circuit and get that out of the way.
• Personally, if given a choice, I look at the one I want to be most fresh on and start there. For instance, we recently had three circuits and one was a 1500-meter row time trial. I knew I wouldn’t want to be sitting on that rower at the end of the session, so I started there.
• Sometimes, I save the one I think is in my wheelhouse for last. My thoughts is that I will be at my most tired at the end and if those movements/machines are a strength, I can capitalize on that.  
• Sometimes, from a mental side, I look where someone fast is going and I choose that one if I am feeling good or avoid that one if I’m feeling flat and don’t want to get wrapped up in trying to beat them and totally blow the pace and hang on for dear life! (it happens to the best of us)

‍

So, the answer is: there is no wrong answer. At every session, we are asking you to go at a certain pace or RPE (rate of perceived effort) with programmed rest. That way, you can perform a sustainable, yet challenging effort throughout all circuits. Some circuits will feel harder based on your strengths and weaknesses, but none of them should flatline you. So, if you don't get in the circuit you want to start with, no worries.

‍

These aerobic sessions are programmed with a purpose. Anyone can get good at suffering. But we want you to, in learning pacing, learn a lot about yourself and your capabilities.

‍

In treating the aerobic sessions like a learning experience:

• Technique is king. I often try and cue someone’s technique, say on the rower, and the person says “but I’m tired.” My response is, “then it’s more important than ever to have good, efficient technique.”
• You MUST look at the monitors. If we are asking for an 80% effort, be self-aware that you are giving a hard effort, but it’s not a max. Note the pace or the watts on your monitors so you know what your 80% is.
• Bank that knowledge. Next time you are asked to give a certain effort, you will know your target pace. Or you will realize when you’ve gotten faster over time.
• All too often, we have increasing paces and I see people go way too fast the first one. They hang on in round two, then they look like zombies in round three. Don't be that guy (or girl)!

‍

I probably didn’t do a fantastic job of telling you where to start, but I hope you have some strategies to consider. The real answer is "it depends" and it’s based on individual strengths and how you’re feeling that day.

‍

If you end a workout and weren’t able to pace correctly, or you went out too hard at the beginning and crawled to the end, know this: it’s not a failure, it’s a learning experience. Apply what you learned for the next time.