Anaerobic Training EffectWorkout Explanations

Anaerobic Training Effect
Workout Explanations

Run Typical Aerobic TE
Example Feedback		 Typical Anaerobic TE
Example Feedback
Long slow distance
 2.0 – 3.0
Maintaining Aerobic Fitness		 0
No Anaerobic Benefit
20-minute threshold
 3.5+
Improving Lactate Threshold		 0
No Anaerobic Benefit
Lactate threshold intervals
 3.0+
Improving Lactate Threshold		 0 – 2.0
Minor Anaerobic Benefit
Sprint intervals
10 x 50m @ 150-200% VO2max
 0 – 2.0
Minor Aerobic Benefit		 2.0 – 3.0
Maintaining Speed
Speed intervals
10 x 400m @ 100-105% VO2max
 2.0 – 4.0
Improving Aerobic Fitness		 3.0 – 4.0
Improving Economy and Anaerobic Fitness
Speed intervals
10 x 400m @ 110-115% VO2max
 2.0 – 4.0
Improving VO2max		 4.0+
Highly Improving Anaerobic Fitness
800m race
 2.0+
Maintaining Aerobic Fitness		 2.5+
Maintaining Anaerobic Fitness
5km race
 3.5+
Improving VO2max		 1.0 – 2.0
Minor Anaerobic Benefit
10km race
 4.0+
Highly Improving VO2max		 0.0 – 2.0
Minor Anaerobic Benefit

Note that the above training effect values and phrases are illlustrative examples. Your experience may differ depending on your personal training habits. For example, if you incorporate strides or faster fartleks into your distance runs these can add an anaerobic training effect.