What are and how are aerobic threshold training and anaerobic threshold training different?

All runners know the importance of a good physical condition to be able to face any career with minimal guarantees of success. For this, the training and preparation are essential. The types of training that we can practice are various, but we can divide them, fundamentally, into two types: those of aerobic threshold and anaerobic threshold. Knowing each one of them will help us to carry them out safely and effectively.

When we start training, the muscle gets all its energy from oxygen. This is what is known as aerobic metabolism. However, there comes a certain moment when the aerobic mechanism becomes saturated and all the energy that is still needed is obtained from the system. anaerobic and, specifically, of lactic acid. At that time, we will have passed the anaerobic threshold

This data is related to VO2, which is the aerobic capacity or the amount of oxygen that the body can absorb, transport and consume per unit of time. In general, a mid-level runner will have their anaerobic threshold at 70-80% of their VO2.

The best way to train is by working between the two thresholds. The aim is always to delay the anaerobic threshold as much as possible; Since, the more we increase that percentage, the greater the resistance and the better the athlete's performance. Training above the anaerobic threshold occasionally will also be important, as it will improve the muscle's ability to handle lactic acid and prevent fatigue. But doing it regularly is not recommended or provides benefits for training, just as it does not serve to burn fat or lose weight.

The best way to know our thresholds is to define them using a stress test, supervised by a cardiologist, who, with the help of a pulsometer, will determine it. Based on it, we will be able to adjust our training to progressively improve our brand as runners.