Under this threshold the energy need of the muscle is
still mainly processed by the aerobic metabolism.
Aeroob-anaerobic area (±2-4 mmol/l):
The energy supply in this area is both
aerobe and anaerobe. Lactic acid shaping increases as is it more rapidly run. The
increase of the lactic acid shaping can be neutralised still mainly
elsewhere in the body.
Anaerobic threshold ( ±4 mmol/l):
Beyond this border the acidification will increase
How to train
Best the aerobic endurance can be trained by duration
training where the intensity lies at lactic acid values of 2, 3, 4 and
5 mmol/l, therefore at tempo 2 (85% - 90%) and not too long tempo 3 (93% en 95%) running.
To move the
anaerobic threshold train net under the
threshold (a duration training long above this threshold gives a
negative impact), therefore at not too long running in tempo 3 (93% en 95%) and extensive
interval (95% en 100%).
To train anaerobic (on and above the aerobic/anaerobic threshold) we use of the interval training.
For more information see: Interval training.
Pulsation frequency: generally
the heart rate for a
trained person at the anaerobic threshold:
±175 (with a
variatie 150 - 190 ).
The aerobic threshold
heart rate is approximately 75% of the anaerobic threshold. Someone with
anaerobic threshold of 175 have a
aerobic heart rate
Impact of training
The heart functions better.
The lungs become larger and breathing muscles more
The number of capillaries in the muscles increases as a result of which oxygen is more easily delivered.
The muscles work more efficiently and burn easily fat at
The stock glycogen increases as a result of which you
can remain longer intensive sports.
The muscles produce less lactic acid, as a result of
which you can longer run a high tempo.
Convalescence time at the different training forms
time is among other things dependent on the person, training age,
convalescence capacity and convalescence measures. Generally the
convalescence time with the extra super compensation is at:
tempo 1 en 2 : 1 day.
extra long running: 2 days.
tempo 3 : 2 days.
extensive: 2 days.
intensive: 3 days.
Take for this
reason after a heavy training the next day rests or does convalescence
Properties which must be trained for running races