Aerobic vs. Anaerobic Exercise
These two types of exercise differ in duration, intensity, and energy production:
Threshold Training for Endurance
For long-distance events like marathons, maintaining an aerobic threshold pace—a pace sustainable for hours—is crucial. Improving this threshold helps enhance endurance and efficiency.
- Aerobic threshold heart rate can be estimated by subtracting 30 bpm from your anaerobic threshold heart rate.
- Anaerobic threshold pace is where lactate buildup begins to exceed the body’s ability to clear it, leading to fatigue.
A common method to estimate anaerobic threshold heart rate (LTHR) is a 30-minute time trial, where you maintain maximum effort and average your heart rate over the last 20 minutes. If performed in a group setting, the test should last 60 minutes instead.