Anaerobic Threshold Workouts

These workouts will condition your body to run or bike longer and faster at your maximum potential. Anaerobic Threshold (AT) must be tested for; there is no easy formula to calculate this figure. A 10k race is run at or about your AT. A rough estimate of AT is to do a 30-45 minute run at as fast a pace as you can maintain for the duration of the run. The heart rate you see most often while running this test is approximate to your AT..

The following "Levels" are used during the AT workouts. They are determined from our calculation of your specific AT for the run and your AT for the bike. Let’s use the example of your AT being 180 bpm for the run. Therefore:

Level 1 = 8 to 12 beats below AT ................................. at 180 bpm ............. L1 = 168-172
Level 2 = 5 to 8 beats below AT ................................... at 180 bpm ............. L2 = 172-175
Level 3
= 4 beats below AT to 3 beats above AT ........... at 180 bpm .............. L3 = 176-183

The Schedule

Phase 1 - 8 x 2 min; 30 sec rest interval. The 8 repeats are done at the following levels:
  #1-3 at L1
  #4 at L2
  #5-7 at L1
  #8 at L2
 
Phase 2 - 10 x 2 min; 25 sec R.I. Notice rest intervals decrease and Levels increase:
  #1-3 at L1
  #4 at L2
  #5 at L3
  repeat 1-5
 
Phase 3 - 12 x 2 min; 20 sec R.I. Again, R.I. decreases and Levels increase.
  #1-2 at L1
  #3 at L2
  #4 at L3
  #5 at L1
  #6 half at L2, half at L3
  repeat 1-6
 
Phase 4 - 15 x 2 min; 15 sec R.I. You may reduce this to 12 repeats, 15 is for longer races.
  #1-3 at L2
  #4-6 at L3
  #7 at L1
  #8-11 at L2
  #12-15 at L3
   
Modified Phase 2 - 10 x 2 min; 20 sec R.I. (I like to use this when training for the marathon)
  #1 at L1
  #2-3 at L2
  #4-5 at L3
  repeat 1-5

You could also use continuous time trials where you do 1-3 repeats of 20-30 minutes at different levels. For example, (6 min at L1) + (4 min at L2) + (3 min at L1) + (2 min at L3) then repeat for a total of 30 minutes. This would add variety to your workouts.

 


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