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Your body is incredibly smart. Whether you’re lifting weights or running a marathon, your body has to figure out a way to keep itself fueled and moving in the most effective way. The key to this fueling process is the use of different energy systems. As you train, try your best to work on all three systems discussed below for maximal results.
1. Creatine Phosphate System
The first one is the creatine phosphate system, which is used during short bursts of energy where movements only last 10 seconds or less. This system doesn’t use oxygen to replenish your energy stores in order to produce more energy at a faster rate. A great example is a deadlift—it requires a huge amount of energy, but it only lasts a few seconds.
2. Anaerobic Lactic System
The anaerobic lactic system takes a little more time than the creatine phosphate system, with movements lasting anywhere from 30 seconds to 2 minutes. This system also produces lactic acid. A perfect example is HIIT, or High Intensity Interval Training. It’s short and sweet, but you definitely feel the burn. If you’re new to HIIT, try this workout: do jumping lunges for a minute, rest for 30 seconds, then do burpees for a minute. Repeat the cycle for 15 minutes. It’ll get your muscles working and your heart rate up to improve your cardiovascular health—a win-win situation!
3. Aerobic System
The third system, known as your aerobic system, is most commonly referred to as cardio. While the term “aerobic” definitely takes me back to the ‘80s, there’s a lot more to it than just leg warmers and oversized bangs—it includes the most common form of cardio: running. Aerobic cardio lasts longer than 3 minutes and uses oxygen. It can be anything from hiking to running a marathon.
The great thing is, your health will improve, regardless of what energy system your body is using. You’ll reduce the risk of heart disease, improve your blood cholesterol, increase your heart function, and help your muscle mass grow. So whether you’re a gym junkie or you just want to be healthy, exercise should become a vital part of your daily routine.
What’s your favorite kind of workout and why? Tell us in the comments below!
Hannah Mackintosh
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
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Join iFIT Trainer Jenny Fletcher for the Cyprus Biking for Weight Loss program! Across ten rides, you’ll tackle short bursts, endurance efforts, longer intervals, and climbs designed to support weight loss while building strength, confidence, and mental grit. Each workout can be completed in any order, making it easy to fit into your schedule as you enjoy stunning coastal and mountain views.
December 26, 2025
If you’re familiar with the cycling world and follow European racing, you may have come across both myself and the team I coach, the UAE Team Emirates. I’m Kevin Poulton and have coached for nearly 25 years, specializing in Spring Classics riders and sprinters. In that time, I’ve been fortunate to coach elite World Tour professionals and work with some of the best teams in the sport. My athletes have secured victories in Paris-Roubaix, Tour de France stage wins, World Championship Road Race podiums, and multiple Spring Classics podiums. And now, you’re my next athlete! The Series Structure I designed the Train for a Tour Series much like the programs I use at UAE Team Emirates’ training camps. Over six weeks, your iFIT Trainers (all of which are pro cyclists themselves) will run you through an immersive World Tour pre-season experience. You’ll train in Mallorca, Spain, as it is the ultimate training destination for professionals. Every winter, World Tour teams flock to the island for their pre-season camps, and for good reason. The terrain is incredibly diverse, offering long, steady climbs, rolling hills, and flat coastal roads—exactly what’s needed to develop all aspects of cycling fitness. The Train for a Tour Series gradually builds in intensity, taking you from controlled endurance efforts to high-powered, race-specific efforts. The workouts follow a carefully structured progression: Early Weeks: Lower-intensity, steady-state efforts with proper recovery, laying the foundation for improved aerobic endurance and efficiency.Mid-Series: More focused interval work, targeting different energy systems, including fast-twitch muscle activation, anaerobic power, and high-intensity efforts.Final Weeks: Race-like sessions, including VO2 max intervals, lactate tolerance efforts, and short recoveries, mimicking the demands of competition. If you follow my training program as I’ve laid out (and you ensure that the SmartAdjust™ feature on your bike is on), you can expect to see improvements in your cycling performance, endurance, and ability to sustain high-intensity efforts. Check out more articles on training like the pros:Part 2: leveraging data Part 3: how to avoid beginner mistakes Good luck and enjoy the ride, Kevin Poulton Shop NordicTrack bikes Disclaimer: The primary purpose of this blog post is to inform and entertain. Nothing on the post constitutes or is intended to be a substitute for professional medical advice, prevention, diagnosis, or treatment. Reliance on any information provided on the blog is solely at your own risk. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition, and please consult your doctor or other health care provider before making any changes to your diet, sleep methods, daily activity, or fitness routine. Do not disregard professional medical advice or delay seeking it because of information available on this blog. NordicTrack assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.
March 18, 2025
