In week three of the conditioning program, anaerobic threshold training is added to the list of methods used. This is an especially challenging and effective training method when utilized properly. Watch the video now to see exactly how it should be done.
Anaerobic Threshold Training
Anaerobic threshold training has been a part of training programs used to improve endurance for centuries. Referred to by different names, the key principle in the method is simply to train within the range of your anaaerobic threhold.
Although research has revealed there is not really a “threshold” as a single heart rate, per se, as many used to believe, but rather a range of heart rates where lactate begins to accumulate at a more rapid rate because of a an increase contribution from anaerobic metabolism.
Make sure to watch the video to determine the most appropriate way to determine your threshold so that you can train in the right heart rate range. If you’re using the Polar RS100 or another heart rate monitor, you will want to set the heart rate limits to within your threshold range so that it will give you audio feedback when you’re outside the correct range.
Managing the Training Process
In this third week, it is normal to expect to see a bit higher level of fatigue, especially with the addition of the threshold method. If you’re using heart rate variability to monitor your training, then you should expect to see at least a moderate weekly HRV load.
If you don’t, then you should increase the volume. If you’re seeing a high weekly load at any point, then you should decrease the volume. By this point, it’s also perfectly normal to see increases in HRV on the day following training as the body works to recover autonomic balance.
Finding the right balance between load and recovery is absolutely essential to maximizing results. Make sure to follow the guidelines in the workout .pdf and manage the volume and intensity accordingly using BioForce HRV and whatever other metrics you may be using to measure fatigue and recovery.