Continuing to Adapt
By Joel Jamieson
So you've established a foundation for your conditioning... what's next?
You have to increase the training load so that the body continues to adapt.
It’s time to introduce a new exercise method: the anaerobic threshold method. The key is to maintain a constant power output in the range of your anaerobic threshold over 3-5 minutes, rest for 2-3 minutes, and repeat.
Three concepts important to understanding the anaerobic threshold method are:
1. Your anaerobic threshold is position-specific; it varies if you a standing, lying down, sitting, etc.
2. The idea of anaerobic threshold as a number is FALSE; anaerobic threshold is really a range.
3. You should feel tired; using the anaerobic threshold method is fatiguing.
How do you determine your anaerobic threshold?
The most accurate way is using gas exchange in a testing lab.
If you don’t have access to a testing lab, use the following as a rough estimation:
-If HRV is ≤70’s, anaerobic threshold is in the 150’s and 160’s
-If HRV is in the 80’s, anaerobic threshold is in the low-mid 170’s
-If HRV is 90-100+, anaerobic threshold is in the upper 170’s and low 180’s
You can use a variety of exercises for the anaerobic threshold training method, but keep track of how far you’re going and your power over each interval so you can observe improvements in your conditioning over time.
Make sure the anaerobic threshold range you use corresponds to the position you are in during a given exercise method.
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