Scenarios:
Parameters & Training Deck
38 yrs
Age decay rate: ~0.5% - 1.0% aerobic capacity decline per year after age 25.
42.5 mL/kg/min
Current un-adapted cardiorespiratory intake capacity.
58.0 mL/kg/min
Theoretical maximal aerobic limit set by cardiac volume & capillary density genetics.
6.5 hrs/wk
Total weekly aerobic and interval conditioning time.
12 weeks
Adaptation window for mitochondrial biogenesis & stroke volume expansion.
Polarized protocols consistently yield highest VO2 max adaptation factors.
Projected Aerobic Trajectory
12-Week Physiological Horizon
Projected VO2 Max
48.2 mL/kg/min
Week 12 estimated peak
Total Improvement
+5.7 mL/kg/min
Absolute cardiorespiratory gain
Genetic Potential Realized
36.5%
Headroom achieved toward ceiling
Cardiac Output Factor
Moderate High
Stroke volume remodeling index
Weeks 1 – 3:
Plasma volume expansion (+5-10%) & enhanced cardiac preload
Weeks 4 – 8:
Skeletal muscle mitochondrial density & capillary neoangiogenesis
Weeks 9 – 12:
Left ventricular eccentric hypertrophy & maximal stroke volume shift