ANAEROBIC THRESHOLD AND HEART RATE TRAINING ZONES
VO2 Max is the maximum amount of oxygen that can be used by the body per minute. The oxygen consumption values are given in ml/kg/min. A person at complete rest has a value of 3.5 ml/kg/min, which is also called 1 met or metabolic unit. The VO2 max is felt to reflect aerobic fitness, cardio-respiratory fitness or endurance potential. The higher the number the more fit the individual. An average value is 40, 50-60 is very good, above 60 is excellent. VO2 max can be affected by many factors. First and foremost is genetics. With age the number drops approximately 1 ml/kg/min per year over age 30. Gender is also a factor. Women usually have a number 5-10% lower than the same age men. Thus by measuring VO2 a person can be categorized into poor, fair, good, very good or excellent fitness.
Anaerobic threshold is the point where lactic acid starts to build up in the system. It occurs when the energy needed exceeds the oxidative process and non-aerobic metabolism begins. It is perceived as a sudden increase in breathing, increased fatigue and the onset of burning in the muscles. The usual value of blood lactate is less than 2 millimoles. Anaerobic threshold occurs when the lactic accumulation is greater than 4 millimoles per liter. Anaerobic threshold is usually expressed as an absolute number such as heart rate in beats per minute. It can also be expressed as a percentage of maximum heart rate. Anaerobic threshold is the most important piece of information that can be measured for training or exercise. It defines the heart rate training or energy zones. Thus it determines at what heart rate fat is burned, endurance is improved and speed is increased. Anaerobic threshold is the basis of all heart rate training programs and periodization training.
Zone |
% of Anaerobic Threshold |
Description |
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0 |
below 65% |
Junk miles |
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1 |
65-80% |
This is an easy training zone that promises active recovery and fat burning. This is also a good zone to warm up and cool down. |
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2 |
80-95% |
This zone is moderate intensity. It promotes endurance and aerobic conditioning. |
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3 |
95-105% |
This is the anaerobic threshold zone, a hard training zone which will increase speed. This zone promotes high-intensity aerobic conditioning. It's usually 100% carbohydrates. Interval training and time training should be done in this zone. |
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4 |
105-max |
This zone is for absolute max heart rate, usually 30- 40 second effort. Train in this zone only when peaking or racing. |
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Measurement of VO2 Max and Anaerobic Threshold. These exercise tests which maximize performance are routinely done on Olympic and professional athletes. These scientific tests used to be costly and time consuming. Cutting edge technology has now made this testing less costly and available to the average person. If you wish to arrange testing or have more questions about anaerobic threshold and VO2 max call Dr. Falsetti at 949 727 1900.