Anaerobic, a step forward to your PR
This type of training is very important because it is necessary to improve your endurance.
Training your Anaerobic Capacity is necessary to improve your endurance. It simply consists of training intervals, fartlek, HIIT, or sprints. This means all-out intervals between 30 to 120 seconds with a recovery ratio of 2:1, 1:1, and 1:2.
Running or Biking...
Doing intervals follows the same principle in running and biking. Swimming needs a different approach since it also involves breathing control. During the ALL-OUT intervals, we will get tired, we need to, that’s the goal of it!
We will write later about the RPE or “Rate of Perceived Exertion”, but for now just think on a scale from 0 (sitting on the couch watching TV) to 10 (ALL-PUT). Following this scale, during the HIIT (High-Intensity Interval Training) intervals, you need to reach your own RPE of 9 or 10, for the duration of the intervals. Then, you will REST between the intervals.
The experts (several sources) agree that the resting time between intervals needs to be around 2 minutes. Aerobic training is more leisurely and common, but ANAEROBIC training is just as necessary, just because it will help us manage our lactic acid build-up. I also recommend eating at least 1 banana a day the week before a marathon. Or tomatoes… but I like bananas better.
Anaerobic training will help us delay the buildup of lactic acid, and once it starts it will help us last longer. So, it means, it helps us become more efficient. And as with any kind of training, we need to increase our anaerobic training gradually.
So, what’s a good balance between aerobic and anaerobic? Most coaches and experts agree that the weekly aerobic/anaerobic ratio should be 80/20 of your total training. It means you may have only one HIIT (or the other previously mentioned options) once a week.
Please share your experiences, comments, questions, and concerns. And most importantly: RUN with a SMILE on your FACE!!