Anaerobic Threshold Testing
The anaerobic threshold (AT), the point at which lactic acid starts to accumulates in the muscles, is considered to be somewhere between 85% and 90% of your maximum heart rate (HRmax). The most accurate method of determining your AT is to visit one of a number of establishments that can carry out a test under laboratory conditions. This generally costs money and usually means regular blood samples are taken to measure the amount of lactate in the blood during the workout. It is also likely that whilst undergoing this test your VO2 max and HRmax will also be tested.
As this type of test is not readily available for all of us, the threshold can be discovered in other ways. The methods described below should not be taken as being very accurate in themselves, as not all the tests suit everyone, but can be treated as excellent indicators. In all cases, a monitor that is capable of recording your heart rate is essential.
One method of finding your threshold is to complete a 10km race. Often this distance is run at around the threshold heart rate. You will need to record your heart rate as often as possible and the mile splits. If you are fit you will run fast and hard and achieve a constant heart rate. For those who are not so fit or start to fast the chances are you will at some point run above your threshold. This is usually followed by a dramatic drop in heart rate and a rise in the rate of respiration followed by a drop in pace. Sometimes this is accompanied by a burning sensation in the legs. If you notice these signs whilst running then check your monitor as there is a good chance that you have discovered your threshold. A 10km race can of course be simulated in training. Remember to rest the day before and take it easy for a couple of days after.
% of HRmax
One other method is to take an educated guess based on an assumption that your AT falls between 75 to 85% of your HRmax
Having discovered your threshold it is important to work on improving it. You can start with one or two 6 to 10 minute repetitions building towards a sustained twenty minute run. As you become fitter so more 10 minute repetitions can be added to your schedule - say up to six. Your heart rate should be set at around 5% below your known threshold. These sessions should be run up to twice a week before peaking for a race season and once a week or less during the endurance build up - it is dependant upon your experience and fitness. These hard threshold runs should be preceded and followed by a recovery run. It is worth recording, charting and analysing all threshold runs. It is advisable to check your threshold every eight to six weeks.
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