Inside The OPEX Method Week 4: Aerobic Training, MAP Progressions, and Making “Simple” Work
Aerobic training often gets labeled as boring. The truth, as Week 4 of Inside The OPEX Method made clear, is that well-designed aerobic work is where clients feel better, recover faster, and build a base that supports everything else. This week centered on the OPEX MAP framework, aerobic progressions, how to coach buy-in, and how to keep things simple without losing effectiveness. If you coach people who want to perform, look good, and live long, this recap is for you.
Week 4 highlights: OPEX Sustain
What We Covered This Week
Why the simplest aerobic work is often the most effective and the most challenging
How the MAP continuum structures training from long to short
The progression from cyclical to mixed-cyclical to mixed sessions
Trust, buy-in, and how to stop projecting boredom onto clients
Coaching cues that make aerobic work smooth, repeatable, and sustainable
Why coaches should do the work themselves before prescribing it
A preview of next week’s focus on anaerobic training
The Big Shift: Make Aerobic Training Simple, Measurable, and Rhythmic Coaches tend to overcomplicate aerobic work. This week hammered a key point: the simplest prescriptions, especially cyclical intervals with clear pacing, are not only effective, they are also hard. Sit on a bike and hold a pace for three to four minutes, rest, then repeat. No hiding and no transitions. It forces rhythm and consistency, which is the heart of aerobic training.
A useful lens for coaches is to ask, can my client find and keep a rhythm? If the answer is yes, the work is likely aerobic. If they have to stop, think, or gas out, it probably is not. Build sustainable cadence first, then add variety later.
Inside the MAP Continuum OPEX uses MAP, which stands for maximum aerobic power, to organize aerobic training from long to short. Think of it as a gears system for pacing. It gives coaches a framework for time domains, rest, sets, blocks, and training pace.
Key ideas:
MAP spans from 10 down to 1, with MAP 10 being simple movement and MAP 1 being very short, hard aerobic intervals.
The structured progression runs from MAP 9 to MAP 1.
Training pace for each MAP is based on a simple rule of thumb: work time multiplied by four. That guides how hard to go during training without turning it into a test.
Example: If you’re training at MAP 9 for 30 minutes, your training pace is your 2-hour pace. That surprises people because it feels slow. Good, that is the point. Train the right gear for the right time domain.
MAP Cheatsheet for Coaches
MAP Level Typical Work Time Training Pace Guideline Simple Example MAP 9 30 minutes 4 times work time, so 2-hour pace 30-minute easy row at repeatable pace MAP 5 4 minutes 16-minute pace 4 minutes on, 2 minutes easy, repeat MAP 3 1 minute 4-minute pace 1 minute on, 1 minute easy, repeat MAP 1 30 seconds 2-minute pace 30 seconds on, 30 seconds easy on the rower
A full MAP 9 to MAP 1 progression at eight weeks per MAP is about 1.44 years. That kind of patience builds a real base and teaches clients their gears for life.
Progression Order: Cyclical First, Then Add Complexity Coaches often ask when to add fun or complex work. The advice this week was clear:
Start with cyclical work. Row, bike, ski, run. Learn gears here.
Move to mixed cyclical. Combine cyclical tools, like bike plus ski, or row plus VersaClimber.
Add mixed work last. Blend resistance patterns into aerobic sessions only when the client can hold rhythm.
This order keeps the focus on cadence and sustainability. It also reduces the risk of trying to make inherently intense contractions aerobic before the client is ready.
Make It Rhythmic or Keep It Out Aerobic training is about finding a smooth cadence and keeping it. If a client cannot keep rhythm on burpees, box jumps, and kettlebell swings without spiking their heart rate or breaking form, pull those patterns out of aerobic sessions. Put them in resistance training instead. No drama, just clean lines between training types.
Client Buy-In: It Is a Trust Issue, Not a Boredom Issue A standout theme was buy-in. Coaches often fear clients will get bored with aerobic work. The reality shared in office hours was the opposite. Most clients do not get bored. Coaches get bored and project it onto clients.
Two helpful truths:
Clients trust simple plans when they trust the coach. If you are getting pushback, it may be a trust issue, especially early in the relationship. Clear consultations and in-person sessions help build that trust fast.
Results drive buy-in. When clients feel better, sleep better, and make progress, they get excited about aerobic work.
Coach note: connect aerobic work to what clients value. Tie their goals to the work. Want more energy for kids, faster recovery between lifts, or better hiking? That bridge builds buy-in.
What Coaches Are Seeing This Week
Dr. David Skolnick (DPT and strength coach) expected aerobic work to be his toughest area. He is already testing and building progressions using the MAP framework and seeing how clients handle 6 to 8 weeks of structured intervals.
Assistant instructor Melissa Gron echoed a common pattern: we overthink prescriptions. Keep it simple and clients will do the work, feel great, and keep going.
Coaches Should Do the Work Theory alone is not enough. Do the intervals you write, and you will make better decisions. You will learn how contractions feel when they are truly aerobic, where your pacing falls apart, and which pairings are smooth. This can inform small but important calls, like avoiding row plus heavy hip hinge plus burpee for someone who lacks volume tolerance in hip flexion and extension.
Put a Year Into Aerobic Training Try this as a professional experiment:
Commit to a structured MAP progression for over a year. Keep it cyclical at first, then mix when ready.
Sprinkle in unstructured aerobic work too. Walk, hike, ride. Notice how you feel, focus, and recover.
Track simple metrics, like pace repeatability, perceived effort, and daily energy.
You will program with more confidence once you feel this work in your own system.
Why Aerobic Training Is a Foundation, Not a Phase This week opened with a reminder that the aerobic system supports everything. You cannot perform at high outputs without a base. You also cannot recover well from strength work without it. Think about daily life too. Walking up hills, playing with kids, hiking, long days on your feet, even clear thinking, all benefit from a robust aerobic base.
Benefits worth noting:
Better recovery between hard sessions
Improved daily energy and mood
Cardiometabolic health and longevity support tied to mitochondrial function
Cognitive clarity and focus from steady blood flow
Accessibility for every level, from 10-minute walks to long interval sessions
Physical autonomy for life
One more piece that came up in office hours: boredom is not the enemy. Being present and holding a steady pace builds patience and resilience. That skill carries over everywhere.
How To Start Using MAP This Week
Pick one MAP level and stick with it for a few weeks. Do not jump around.
Keep it cyclical. Choose a rower or bike.
Use the pace rule. Work time multiplied by four is your training pace.
Make it repeatable. The pace on set one should match the pace on the last set.
Coach the rhythm. Smooth cadence, soft grip, steady breathing.
Track results. Simple notes like “held 220 watts on every interval” build confidence.
Want structured examples and finished progressions?
Coaches inside CoachRx and LearnerX have access to a programs library with MAP-based progressions. Browse, study the intent, and use those as inspiration for your clients. If you want the full education with the framework plus hands-on implementation, explore the next cohort of the mentorship through the OPEX Method Level 1 (CCP Level 1) program page.
A Quick Example: Turning MAP Into Practice Let’s say your client is newer to aerobic training and needs a simple start.
MAP 9 session: 30-minute easy row at 2-hour pace. Focus on breathing through the nose, relaxed shoulders, and smooth strokes.
MAP 5 session: 4 minutes on, 2 minutes easy, 5 to 7 sets. Hold a repeatable split that you could continue for 16 minutes if needed.
MAP 3 session: 1 minute on, 1 minute easy, 10 to 12 sets. Keep every working minute within a small split range.
You can layer these across the week based on training age and goals. Always prioritize repeatability over chasing a performance high.
What’s Next: A Peek at Anaerobic Work Next week tackles “OPEX pain,” or anaerobic training. Expect a clear contrast between aerobic and glycolytic training, why most general population clients do not need painful work, and when sports or unique needs call for it. Understanding the system helps you decide who should touch it and who should not.
Final Notes and Where to Go From Here
Watch the weekly recap above and revisit the Lives tab on the OPEX YouTube channel for more.
Read the weekly blogs and follow Dr. David Skolnick’s ongoing notes on his experience inside the mentorship.
If you are curious about joining the next cohort, start the conversation early. You can learn about the curriculum, structure, and outcomes on the OPEX Method Level 1 (CCP Level 1) page.
Conclusion
The week’s theme was clear. Keep aerobic training simple, rhythmic, and repeatable. Use the MAP continuum to set time, pace, and progression. Build trust, coach cadence, and do the work yourself. When clients feel better and see progress, buy-in follows. Next up, we will contrast aerobic with anaerobic training so you can choose the right tool for each person. Ready to coach the basics at a higher level? Start by nailing your own aerobic sessions this week.
The livestream runs across YouTube, LinkedIn, and Facebook. Questions are welcome during the stream and after. If you have a question, add it in the comments where you watch.
The team reviews them and answers in the next live session. There are no silly questions. If something is blocking you, someone else is likely stuck on the same thing.
Curious about joining a future cohort or want the full curriculum?
Get the overview and next steps inside the OPEX Method mentorship and CCP Level 1.
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