When we discuss training, certain terms often come up, such as VO2 max or chafing: we know them, and we understand them! But others sometimes arise in the conversation without us really knowing what it is about. The aerobic threshold, for example!
“So, your coach is making you work at the aerobic threshold right now? It is not uncommon to overhear this kind of discussion between athletes, but what exactly are we talking about? Why is the aerobic sector so important? And what should you expect if this term suddenly appears on your training plan?
Let’s study the question together. Here’s everything you need to know about the aerobic threshold.
WHAT IS THE AEROBIC THRESHOLD?
This term generally designates an effort of constant intensity, which you are able to maintain for several hours. Two signs to know that you are working aerobically: you breathe without difficulty and can keep up the pace for a prolonged period.
In more scientific terms, the only aerobic corresponds to the first increase in the level of lactic acid in the blood. Beyond this threshold, the anaerobic system takes over to help produce energy.
HOW TO TRAIN AT THE AEROBIC THRESHOLD?
To improve your aerobic threshold, focus on low intensity training. The prolonged, constant effort sessions included in your training plan (such as long runs or bike rides, or regular lengths in the pool) are all exercises at the aerobic threshold.
“During these sessions, the goal is to maintain breathing ease for as long as possible by providing a certain effort”, explains Anthony Baugh , physiotherapist certified at the NASM, cyclist, Ironman finisher and coach for the agency Independent Training Spot, at New York.
To know if you are still at the right threshold, the tried and tested technique is to keep an eye on your heart rate . Make sure that it stays in the zone of regular and moderate effort throughout the duration of your session.
If your training plan calls for aerobic exercises, you can skip intervals and HIIT sessions.
WHY TRAIN AT THE AEROBIC THRESHOLD?
For endurance athletes, it is essential to have a high aerobic threshold in order to be able to last longer and over a great distance.
This allows them to train harder without lactic acid building up in the blood. In other words, they can work harder for longer.
“Training at the aerobic as well as anaerobic threshold is beneficial no matter what sport you’re doing,” Baugh says. “It’s all about finding the right balance. Often, athletes stick to the exercises they already master, or they try to reproduce the conditions of the competition for which they are preparing. »
If you’re training for prolonged exertion, consider incorporating short, high-intensity interval training into your routine, as this will allow your body to use oxygen more efficiently. And for short-duration efforts, having a well-developed aerobic system will help you recover faster between interval exercises.
WHAT IS A GOOD AEROBIC THRESHOLD?
The aerobic threshold is not the same for everyone. Your own aerobic capacity will determine the heart rate you reach at the aerobic threshold. It is therefore a variable specific to each person, there is no optimal threshold.
For example, the aerobic threshold of a person with low aerobic capacity may be 60% of their maximum heart rate, compared to 85% for a well-trained athlete.
HOW DO I DETERMINE MY OWN AEROBIC THRESHOLD?
“To know if you are actually working at the aerobic threshold, the easiest way is to see how long you are able to sustain the effort. If you can’t last more than three minutes at the same pace, your body has probably gone anaerobic,” explains Baugh.
For example, if you need to drastically change your running pace after three minutes, you’ve exceeded your threshold.
If you prefer numbers, do this: note the heart rate reached when you exceeded the threshold (see above) and subtract 30 beats per minute. The number you get corresponds, overall, to your aerobic threshold. But your feelings are just as important. The intensity of the effort provided should be very slightly above your level at rest.
There is a method to get more accurate results. It involves performing a series of exercises whose intensity increases gradually. During this test, the concentration of lactic acid in the body is monitored through several blood tests.
Your aerobic and anaerobic thresholds can also be determined using a stress test. You will then have to wear a mask in order to measure your oxygen consumption and the amount of CO2 in the exhaled air.
