There are three energy systems we use when training Aerobic, Anaerobic, Anaerobic Alatic.
The Aerobic system forms a base for the athlete to help improve their endurance and recovery in training. This Aerobic system provides most of the energy for efforts longer than 1 minute. Think running, rowing, swimming, cycling etc. Intensity is kept low during aerobic conditioning.
Aerobic conditioning should be the first energy system you build to improve your oxygen delivery, recovery, capacity, speed and power. An example could be a 1500 row. Aerobic conditioning can also be trained through intervals, for example, the work to rest ratio is 1:1 work for 120s, rest for 120s.
The Aerobic system will help to build the base for our other energy systems to follow.
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