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Week 4 inside the OPEX Method introduced the MAP continuum for aerobic training.⁠ ⁠ This simple rule changed everything for coaches:⁠ If you’re training a 4-minute interval (MAP 5), your training pace should be your 16-minute pace.⁠ ⁠ Not your 4-minute max pace. Your sustainable 16-minute pace.⁠ Why?⁠ ⁠ Because the goal is to train the aerobic system, not test it.⁠ ⁠ Examples:⁠ → MAP 9 (30 min work) = Train at 2-hour pace⁠ → MAP 5 (4 min work) = Train at 16-minute pace⁠ → MAP 3 (1 min work) = Tr
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