How do I measure aerobic progress?

[Gustavo1]

Im trying to biuld endurance but unlike weight training there are no reps, sets or pounds to increase at every workout so how di I measure my progress?

 

[[Focus]]

Distance, time, and as a function of the two - velocity/speed (

). Aim for a 5-10% increase in either of the first two per week; not both, one or the other.

 

[limestix]

Yep yep. It's all about going farther faster
If not going faster, than going farther without having to stop
If not farther, then going x distance faster than last. etc etc.

Lots of ways to measure it, but really the best way is just to judge how you feel. If you remember being dogged after 30 minutes of jogging before, and now you can go 45 and feel alright then obviously a lot of progress has been made.

 

[malkore]

another way is to measure your lung capacity. the more acclimated you get to aerobic activity, the more efficient your lungs get at taking in more air. (assuming you're not a smoker, have asthma, etc)

otherwise, i agree that being able to run further, or faster are both good measures. having a stopwatch helps. My wife and I started cycling a lot lately so I added a trip computer to my bike so I know our average speed, trip time, distance, etc. we usually ride the same trail, so that bit is the constant, so i can see if we're improving on any of the other variables, which *should* mean our performance is improving.

 

[tonymcclellan]

Heart rate can be used also.