#26 - Anaerobic Training

Today we will dive into the what, why and how of anaerobic training and conditioning.

This is an often neglected aspect of endurance training and conditioning.

In combination with lower-intensity aerobic work and V02 Max training, anaerobic conditioning rounds out a complete endurance plan.

Let’s get into it.

What is Anaerobic Training?

Put simply, anaerobic training involves the highest level of work output that we can sustain for a short period.

It is the most intense form of conditioning work.

When we hear of HIIT (High-Intensity Interval Training), anaerobic conditioning is most likely being trained.

It is in this interval fashion that we train our anaerobic conditioning. Anything from as little as 10 seconds, up to around 1 minute of work.

Why is Anaerobic Training Important?

Anaerobic training is a very efficient form of conditioning work.

It provides lots of benefits in a short timeframe.

The main drawback is that it is very intense!

Yet, that intensity brings with it some important positives.

Most importantly, this form of training is great for our metabolic and cardiovascular health.

Our heart, brain and V02 Max all experience improvements from this form of training.

Also, as the work output is so high, lots of calories are burned in a relatively short time. Also, due to the higher metabolic demands of this training, calories continue to be burned at an elevated rate after the session has finished.

In addition, anaerobic training can be key for athletic performance.

This form of conditioning improves the efficiency of our energy systems responsible for short bursts of intense activity.

This makes it a great form of training for sports like Basketball, Volleyball and American Football.

How to train your Anaerobic Systems:

The first important aspect to nail is exercise selection.

As the intensity is so high, it is crucial that we pick an exercise modality that we are comfortable with.

In general, plyometrics and things involving jumping aren’t a good idea here, as the fatigue generated by these activities doesn’t allow us to push our cardio systems hard enough.

Air bikes, stationary bikes, ski-ergs and hill sprints are good choices.

A beneficial way to construct your workouts is to have a 1:3 or 3:1 work-to-rest ratio.

For example, 20 seconds work, 60 seconds rest.

Or, 30 seconds work, 10 seconds rest.

Both of these arrangements are equally good.

The former puts the emphasis on going really hard for the short duration, before getting lots of rest.

The latter emphasises continuing to push and improve your ability to tolerate waste products.

The commonly used Tabata workout is beneficial here too (20 seconds work, 10 seconds rest).

Another way of gauging recovery between sets is to wait until you have returned to nasal breathing only before beginning your next set.

To start with, 3-4 sets will be enough. 8-10 sets is likely an upper limit as we want our work output to remain as high as it can, without undue fatigue creeping in.

You want to ensure your recovery is good when doing this form of training due to the high intensity.

Some calming, slow breathing post-exercise is a superb option here to hit the brakes on the high intensity and start recovering.

At a minimum, do this once every 2 weeks. Once per week is much better.

If you want to take your conditioning to the next level, twice a week is the way to go.

That’s it for today.

For more on anaerobic conditioning, research work by Andy Galpin and Martin Gibala.

Have a good one!

• Adam.