What aerobic threshold and anaerobic threshold training are and how they differ

All runners know that good physical conditioning is key to tackling any race with a real chance of success. To achieve this, it’s not enough to train a lot—it’s essential to train well. In this regard, understanding the difference between aerobic and anaerobic training is essential for improving performance, increasing endurance, and avoiding injuries.

Both types of training are related to how the body obtains energy during exercise. Knowing when and how to work each one allows you to optimize results and adapt training to your goals.

What is aerobic training?

Aerobic training is performed at moderate intensity, where the body uses oxygen to generate energy efficiently. This type of exercise allows you to sustain effort for extended periods without excessive fatigue accumulation.

During this process, the muscle obtains energy primarily through aerobic metabolism, using fats and carbohydrates as fuel.

Benefits of aerobic training

• Improves cardiovascular and pulmonary endurance
• Increases oxygen utilization capacity (VO2)
• Promotes fat burning as an energy source
• Reduces the risk of cardiovascular disease
• Allows sustained efforts with less fatigue

Examples of aerobic exercises

• Running at an easy or moderate pace
• Brisk walking
• Long-duration cycling
• Continuous swimming
• Low-intensity, long-duration training

Importance of aerobic training in endurance

Aerobic training is the foundation of any endurance discipline. It improves the body’s energy efficiency and delays the onset of fatigue. The better developed this system is, the greater the runner’s capacity to maintain consistent paces for longer.

What is anaerobic training?

Anaerobic training occurs when exercise intensity is so high that the body cannot supply enough oxygen to the muscles. At that point, the body resorts to alternative energy sources, generating lactic acid.

This type of training sits above the so-called anaerobic threshold, which for mid-level runners is typically between 70% and 80% of maximum VO2.

Main advantages of anaerobic training

• Improves power and speed
• Increases lactic acid tolerance
• Increases capacity for intense efforts
• Develops muscular strength
• Optimizes performance in demanding competitions

Examples of anaerobic exercises

• High-intensity intervals
• Sprints
• HIIT training
• Hills at maximum intensity
• Explosive strength exercises

Anaerobic training in running and high-intensity sports

In running, anaerobic work is key to improving race pace and the ability to respond to intensity changes. While it shouldn’t be the foundation of training, it is essential to include it in a controlled way to improve overall performance.

Aerobic and anaerobic training: key differences

Duration and intensity of effort

Aerobic training is characterized by prolonged, moderate-intensity efforts, while anaerobic training involves short, very intense efforts.

Oxygen consumption and energy sources

In aerobic exercise, the body uses oxygen to produce energy efficiently. In contrast, in anaerobic exercise, energy is obtained without sufficient oxygen, which causes lactic acid accumulation.

Application in endurance and strength sports

Aerobic training is fundamental in endurance sports such as running, cycling, or triathlon. Anaerobic training, on the other hand, is key in disciplines that require explosiveness, speed, and strength, such as sprinting or strength training.

How to combine aerobic and anaerobic training

Planning training sessions

The best way to improve performance is to combine both types of training. The majority of volume should focus on aerobic work, incorporating anaerobic sessions strategically throughout the week.

A balanced approach allows you to improve both endurance and the capacity for intense efforts.

Common mistakes when mixing both types of training

• Always training at high intensity
• Not respecting recovery times
• Not knowing your own effort thresholds
• Neglecting the aerobic base

One of the most common mistakes is regularly training above the anaerobic threshold, which not only limits improvement but also increases the risk of fatigue and injuries.

Recommendations for athletes and runners

To optimize training, it’s advisable to undergo a stress test supervised by a specialist. This allows you to know your aerobic and anaerobic thresholds precisely, facilitating more effective planning.

Additionally, using a heart rate monitor helps control exercise intensity and adjust each session to your set goals.

Frequently asked questions about aerobic and anaerobic training

What type of training is better for weight loss?

Aerobic training is more effective for fat burning, especially when performed consistently and for extended periods. However, combining it with anaerobic work helps increase metabolism and improve long-term results.

Does anaerobic training improve running performance?

Yes, anaerobic training improves speed, power, and the ability to maintain high paces, which is key in competitions and quality training sessions.

How many times a week should I train aerobic and anaerobic?

Most runners should prioritize aerobic training (between 70% and 80% of total volume) and dedicate one to two weekly sessions to anaerobic work, depending on level and goals.

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