[Beau Hains, MS is the Director of Team Training at Athletic Lab]

professionalAerobic capacity plays a very important role in sports, especially those that require athletes to run for extended periods of time without allowing for sufficient rest. Aerobic capacity can be defined as the maximum rate at which an athlete can produce energy through oxidation of energy sources (carbohydrates, fats, and proteins) and is usually expressed as a volume of oxygen consumed per kilogram of body weight per minute. While some sports do not necessarily require a high amount aerobic capacity, it should certainly not be overlooked or neglected.

How can aerobic capacity be developed? To quote one of my professors, there are many ways to skin a cat. Just as there are many ways to skin a cat, there are also many ways one can develop aerobic capacity. Aerobic conditioning methods can involve lower intensity efforts that are sustained for longer periods of time, as well as higher intensity intervals. Both options may be appropriate, but it ultimately depends on the needs of the individual athlete to progress from a general improvement in aerobic capacity to a more specific competition-based development. Therefore, it is up to the context of the level of the athlete or phase of training, to determine which method is most appropriate.

Although this is certainly not an all-inclusive list, different methods for developing aerobic capacity can include methods such as:

  • Low Intensity Steady State (LISS)
  • Extensive Tempo Running
  • MAS Intervals
  • Long Intervals
  • High Intensity Interval Training
  • Fartlek Training
  • Tabata Training
  • And more

Low Intensity Steady State (LISS)

Of the above training methods, one of the most common and simple methods for improving general aerobic ability for all sports is Low Intensity Steady State (LISS). This is commonly referred to as jogging or long-distance running. Long, slow distance training can increase the oxidative capacity of slow twitch muscle fibers, increase cardiac output, and improve the efficiency of oxygen uptake in the muscle cells. LISS runs are typically done at 60-75% of max heart rate for 30-90 minutes at a time. The main goal is to keep the intensity low, which allows the athlete to accumulate more volume. While this method certainly has its benefits, especially in the early stages of training, there are far more effective methods of building aerobic capacity.

Extensive Tempo Running

This brings us to the next method of training, which is extensive tempo running. Extensive Tempo Running offers similar benefits to the LISS method, but it is done using intervals. These intervals also improve the oxidative capacity of slow twitch fibers, but since they are done at higher intensities and speeds, they also allow for the development of fast twitch fibers as well. The intervals are typically performed at a pace around 70% speed for a given distance or 70-80% max heart rate and utilize a 1:2 work to rest ratio. One of the major benefits of extensive tempo runs is the fact that it focuses on developing the aerobic system while achieving relatively faster paces. This can help to develop other desirable athletic qualities, thus making it a more efficient means of training when compared to simply performing LISS.

In addition to the increased training efficiency, another major component that extensive tempo runs contribute to training, is the fact that they are still relatively low intensity by nature, which in turn has a lower impact on Central Nervous System (CNS) fatigue. This allows for them to be utilized on lighter training days, which can effectively promote CNS recovery.

Extensive tempo typically ranges from 60-75% of maximal speed. For example, if an athlete were to run 100m in 12 seconds, you would allow the athlete to complete the rep in 15-17 seconds depending on the percentage being used.

  • Example calculation for 70% speed for 100m:
    • (Run time x percentage difference) + Run time = 70% Speed
    • (12s x .3) + 12s = 15.6s

Maximal Aerobic Speed (MAS)

Before moving on to the next method of training, I want to introduce a concept known as Maximal Aerobic Speed (MAS), which I believe is a very useful tool and it can be used in a variety of ways for much of the training year. To put it simply, MAS can be defined as the minimal running speed at which VO2 max occurs. MAS intervals are typically moderate to high intensity in nature, but can vary depending on the intensity and allotted rest time.

Why is using MAS effective? A 12-week study, conducted by Berthoin & colleagues, found that the amount of time at or above 100% MAS appeared to be the critical factor for improving aerobic capacity. These findings suggest that the same results can be achieved if the rest times were extended, assuming the total volume work does not decrease. This allows for optimal aerobic adaptation to occur while also developing additional training qualities. This also allows for the training to be consistently applied and tracked on a more individual basis.

In order to effectively use the MAS method, you must first calculate your MAS. This can be done using specific performance tests such as the Montreal Beep Test, Multistage Shuttle Beep Test, YoYo IR1, etc. However, MAS can also be calculated using set-time trials or set-distances in which you simply record the time or distance that the athlete travels.

Dan Baker provides an excellent example in his article Implementing High-Intensity Aerobic Energy System Conditioning for Field Sports .

  • For example, during a set-time trial MAS test of a 5-minute time running trial, determining the average speed is a simple process:
    • MAS = Distance(m) / Time(s)
    • For example: 1320m / 300s = 4.4 m/s.
  • The simple 5-minute time trial has been shown to correlate very highly (r = 0.94) with MAS.
  • If using set distances, the time taken to complete the distance should be between 5 to 7 minutes.
  • For example, if an athlete ran 1400m in 318 seconds, then the MAS would be 4.4 m/s.

Once you have calculated your athletes MAS scores, you can then prescribe individual training intensities and volumes to elicit the desired training response.
One way to prescribe MAS Intervals can be referred to as Long Intervals. Long intervals include repeated efforts of 2-4 minutes near the athlete’s anaerobic threshold. This allows for the training to be even more multifaceted because it now promotes VO2 max development, as well as improvements to anaerobic threshold. It is important; however, to be careful with intensity and rest ratios, so that the session does not become overly anaerobic which could lead to excessive lactic accumulation in the muscles.

Long intervals are typically performed at 80-90% max heart rate, 85% of VO2 max pace, or if you calculated MAS scores, they can be completed at 70-100% MAS for a desired time or distance. Volume could be accumulated through 2-5 sets of 3-6 repetitions using a work to rest ratio of 1:1 to 3:2. These intervals are meant to challenge the athlete’s ability to remain below the anaerobic threshold during relatively high intensity effort.

High Intensity Aerobic Intervals

High Intensity Aerobic Intervals are much shorter in duration and will be performed at a faster pace, or higher intensity. These intervals aim to improve the oxidative capacity of fast twitch muscle fiber, while increasing aerobic capacity. They are typically performed at 80-90% of max heart rate, a pace around 120% VO2 max, or using 115-130% MAS. Typical high intensity aerobic intervals include work of 15-30s, which is done for 2-4 sets of 8-16 repetitions with work to rest ratios of 1:1, 1:2, and in some cases 2:1 if you are looking for a more anaerobic stimulus.

The versatility of the intervals and how they can be applied to specific sports, is the real beauty of using this style of interval training. They can be scaled up or down to fit the needs of the individual players. For example, if a soccer player only played a few minutes in a game, you could easily apply a game-like interval scenario to ensure the athlete maintains an optimal level of fitness. Intervals can also be used as means of pre-fatiguing, so that players can work on specific skills under a fatigued state.

Summary

In conclusion, each of these methods of training comes with its own unique properties which can used in various, beneficial ways. It is then up to the coach to decide when it is most appropriate to utilize each method in order to elicit the most effective training response.

References

  • Baker, D. (2017, June 26). Implementing High-Intensity Aerobic Energy System Conditioning for Field Sports – SimpliFaster. Retrieved October 26, 2017, from https://simplifaster.com/articles/implementing-high-intensity-aerobic-energy-system-conditioning-field-sports/
  • Hansen, D. M. (2014, August 27). Optimal Tempo Training Concepts for Performance and Recovery. Retrieved October 26, 2017, from http://www.strengthpowerspeed.com/optimal-tempo-training/
  • Baker, Dan. Recent Trends in High-Intensity Aerobic Training for Field Sports. UK Strength and Conditioning Association22 (2011): n. pag. Web.
  • Berthoin S, Manteca F, Gerbeaux M and Lensel-Corbeil G. Effect of a 12-week training program on maximal aerobic speed (MAS) and running time to exhaustion at 100 percent of MAS for students aged 14 to 17 years. Journal of Sports Medicine & Physical Fitness. 35:251 256. 1995
  • Smith, James. Applied Sprint Training. N.p.: n.p., 2014. Print.
  • Baechle, T. R., & Earle, R. W. (2008). Essentials of strength training and conditioning. Champaign: Human Kinetics