Training energy systems can get complex. It’s possible to go as far down the rabbit hole as your grasp of the science allows, and usually further than is actually necessary. In fact, you can create a high level athlete with only very basic knowledge of exercise physiology, even by mistake. That being said, knowledge is a good thing, and understanding some of the key principles can ensure training is both efficient and effective.
For the purpose of this article, we will be covering how to raise the thresholds at which new energy systems are entered into. To learn more about the underlying fuel sources and energy transportation, read The Energy Systems and Their Role in Work Capacity (covers how different fuel sources are responsible for varying modes of production of ATP and are suited for varying lengths of effort).
A quick note. Lactic acid is not the enemy. “An increase of hydrogen ions causes cell acidity. Cell acidity is responsible for the burning sensation an individual may feel during intense exercise. This is often (incorrectly) referred to as a lactic acid burn.” Outdated research has given way to outdated terminology, so this will be clarified below where necessary. Think of hydrogen ions (which cause cell acidity) as the unwanted biproduct, not lactic acid.
Stamina Training, aka Tempo Training, aka Aerobic Training, aka Aerobic Threshold (slightly misleading, as there’s not a ‘threshold’ as such).
- Purpose: Increases the time at which an athlete can run without accumulating significant call acidity.
- Improves:
- The body’s ability to burn fuel efficiency (burn fat).
- Musculoskeletal system.
- Aerobic endurance.
- Primary Energy System: Oxidative.
- Work Time: 20 mins +
- Work to Rest Ratio: NA
- Recovery Type: NA
- Intensity: 5-6 / 10 (a pace maintainable for 60 minutes).
- Total Training Time: 20 mins +
Lactate Threshold Training.
Note: Remember that although this threshold coincides with the accumulation of lactic acid, it’s not lactic acid causing the breakdown in performance.
- Purpose: Raises the lactate threshold (more accurately, the threshold at which hydrogen ions begin to accumulate, causing cell acidity).
- Primary Energy System: Glycolitic/oxidative.
- Work Time: 60-180 seconds.
- Work to Rest Ratio: 1:2 to 1:4
- Recovery Type: Active
- Intensity: 7/10
- Total Training Time: Higher volume than anaerobic threshold training.
Anaerobic Threshold Training.
- Purpose: Increases the threshold at which hydrogen ions (cell acidity) accumulates faster than it can be removed. Allows you to build maximum sustainable pace.
- Primary Energy System: Glycolytic.
- Work Time: 15-30 seconds.
- Work to Rest Ratio: 1:3 to 1:5.
- Recovery Type: Active
- Intensity: 8-9 (as fast as possible without feeling like your muscles are on fire).
- Total Training Time: Lower volume than lactate threshold.
