How to calculate the anaerobic threshold in running

The is an essential measurement for runners. It helps determine the intensity at which the body switches from using primarily aerobic energy to relying on anaerobic energy production. By the anaerobic threshold, runners can optimize their training programs and improve their . In this article, we will discuss what the anaerobic threshold is and how to calculate it in running.

The anaerobic threshold, also known as the lactate threshold, is the point during exercise where there is an increase in the production of lactic acid in the muscles. Lactic acid is the byproduct of anaerobic metabolism, which occurs when there is a lack of oxygen supply to the muscles. At the anaerobic threshold, the body is no longer able to clear lactic acid efficiently, leading to a buildup in the muscles and eventually causing fatigue.

To calculate the anaerobic threshold in running, there are several methods available. One popular method is the lactate threshold test, which involves taking blood samples at various stages of exercise to measure lactate levels. However, this method requires specialized equipment and is invasive, making it impractical for many runners.

An alternative method that can be easily performed by runners is the talk test. The talk test is a simple but effective way to estimate the anaerobic threshold. During a run, if a runner can speak comfortably in full sentences, they are likely running below their anaerobic threshold. However, if the runner can only speak in short phrases or single words, they are likely running at or above their anaerobic threshold.

Another method to estimate the anaerobic threshold is the heart rate method. By monitoring heart rate during a run, runners can estimate their anaerobic threshold based on the heart rate at which their body starts producing lactic acid. To determine this heart rate, runners can use the following formula: 220 – age = maximum heart rate (MHR). The anaerobic threshold heart rate is typically around 85% to 90% of the MHR. To calculate the heart rate at the anaerobic threshold, multiply the MHR by 0.85 or 0.90.

Many modern fitness trackers and sports watches have built-in heart rate monitors, making it easy for runners to keep track of their heart rate during a run. By monitoring heart rate and comparing it to the estimated anaerobic threshold heart rate, runners can adjust their training intensity accordingly.

Lastly, the perceived exertion method can also provide an estimate of the anaerobic threshold. The Borg Rating of Perceived Exertion (RPE) scale is commonly used in sports and exercise science to gauge intensity levels. On a scale of 6 to 20, with 6 being no exertion and 20 being maximum exertion, the anaerobic threshold is typically around 14 to 16.

To calculate the anaerobic threshold using perceived exertion, runners should aim for a level of exertion that feels between somewhat hard and hard, but still sustainable for a prolonged period. This level of exertion should correspond to a rating of around 14 to 16 on the Borg RPE scale.

In conclusion, calculating the anaerobic threshold is important for runners to optimize their training and improve performance. While there are various methods available, the talk test, heart rate method, and perceived exertion method are the most convenient for most runners. By understanding their anaerobic threshold, runners can adjust their training intensity and achieve better results.