text: Program Design
  6-10. Aerobic endurance is the ability to exercise large muscle groups for sustained durations of time longer
  than a few minutes. At this level of effort, slow-twitch muscle fibers use oxygen to produce energy while
  conserving glycogen and glucose through greater metabolism of fat (fatty acids or triglycerides) for energy
  needs. Examples include long-distance triathlons, long Foot Marches, patrols, and Unit Formation Runs.
  Although aerobic training is low intensity, high volumes of aerobic training without the proper progression
  and balance of strength training can cause overtraining. High loads carried during aerobic activity tend to
  shift the fitness component from aerobic to anaerobic if the same pace is maintained. Soldiers, first the
  untrained and then the trained, will begin to slow down when carrying heavier loads. This significantly
  decreases the aerobic training effect and increases injury risk.
  6-11. Anaerobic endurance is the ability to tolerate short bursts of high-intensity activity. At this level of
  effort, fast-twitch muscles are the greatest contributors. Examples include moving rapidly with a heavy ruck,
  sprinting, heavy lifting, and combatives. Fuel for this level of intense exercise is primarily derived from
  glycogen. Anaerobic endurance is finite and therefore associated with complete fatigue. High levels of
  anaerobic endurance are essential for carrying heavy loads.
  6-12. Power is the application of strength over time. Muscular power is a result of both the strength and
  speed requirements of an activity, which is also described as the rate of work per unit of time. The duration
  of power training is in seconds, or fraction of seconds, and is characterized by maximal effort. Power
  workouts include five to six repetitions of short, explosive work against high levels of resistance followed by
  long rest intervals—broad jumps, heavy sled drags, or the Seated Power Throw. Other examples that require
  power include casualty evacuation or pushing a vehicle stuck in mud.
  TRAINING SESSIONS
  6-13. Army training is organized into deliberate actions, or training sessions, that clearly define goals as well
  as the activities required to accomplish them. H2F programs follow the same logic, incorporating proven
  civilian and military training strategies and approaches to both physical and nonphysical domains of H2F.
  STRATEGIES
  6-14. Physical readiness training has evolved over decades based on military and civilian approaches to
  physical fitness. This historical record as well as contemporary concepts influence H2F programming. As
  described in the preceding chapters, H2F programs are designed to meet the readiness goals of the Soldier,
  the unit, and by extension the Army. While there are parallels to civilian fitness programs in the H2F System,
  the combat specificity and hazards of the profession demand a different approach. This approach is called
  readiness. This approach integrates legacy training concepts such as—
  * Low-intensity steady state: once intensity is achieved, the exercise can continue as long as the
  Soldier can maintain his or her heart rate within a prescribed zone and energy continues to be
  available.
  * Pace/tempo training: exercising at lactate threshold, lasting between twenty and thirty minutes.
  Intermittent pace/tempo is similar to interval training.
  * Circuit training: a combination of resistance and aerobic training activity used for active recovery
  sessions.
  * Cross training: rotating different exercises throughout the week or rotating different exercise
  modes in a training session.
  * Interval training: short periods of high-intensity endurance training separated by longer rest
  periods.
  * Push-pull: strength training sessions that alternate between agonist and antagonist muscles
  exercises such as chest and upper back muscles.
  * Upper-lower: strength training sessions that alternate between upper body and lower body
  exercises such as Squat and Bench Press.
  * Superset: strength training sessions that work two opposing muscle groups.