Perceived feeling of effort and breathing rate can tell you a lot about what is going on physiologically within your body, and by knowing how feeling and physiology correlate, you can accurately train for several specific adaptations just by paying attention to your body.
If you’re looking to get fit in a hurry, you should hit high intensities often. But understand that you are getting fit by only attacking one side of the equation, and there’s a limit to how fit you can ultimately get this way (not to mention a greater risk of injury and overtraining). Complete aerobic fitness happens when you put in the work at low intensities over time and develop the “low end” aerobic adaptations to support the higher intensity work.
The University of Louisville’s sports performance departments express their spirit of cooperation through their internal culture, and its athletes are reaping the rewards. At Louisville, a cultural work ethic isn’t something that just materialized; rather, it’s intentional.