How to work on your anaerobic threshold or moderate-pace interval training in running? In 3 steps.
Definition of Anaerobic Threshold or Moderate Pace Interval Training
The anaerobic threshold, or moderate pace interval training, corresponds to the maximum exercise intensity that can be maintained for a prolonged period before lactic acid accumulates excessively in the blood.
1) How to assess your anaerobic threshold or moderate pace interval training?
Take a treadmill test at your sports medicine doctor's or cardiologist's office:
Inhaled oxygen volume, exhaled oxygen volume, your VMA (Maximum Aerobic Speed), and your respiratory rate:
Maximum Aerobic Speed: VMA
Maximum Heart Rate: MHR
2) Calculate your anaerobic pace threshold?
Example for a pace at 85/100 of your maximum heart rate with an MHR of 185 and a resting heart rate of 50:
50 + 0.85 x (185 - 50) = 164.75 beats per minute.
3) What types of sessions are there at the anaerobic threshold?
To train at the anaerobic threshold, you need to work in an intensity zone of 80 to 90/100 heart rate (HRmax).
Session 1: 4 x 10 minutes at 90/100 HRmax; 3 minutes recovery.
Session 2: 3 x 15 minutes at 85/100 HRmax; 4 minutes recovery.
The advantages of doing these two sessions at the anaerobic threshold are that you work more intensively and for longer.
The more you train at high intensity at the anaerobic threshold, the faster you burn calories and the better your performance becomes.