Anaerobic capacity is the key factor behind short and intense efforts, like sprinting. A good way to improve your speed or anaerobic power is high-intensity interval training.
You can’t have the same fitness all year round, at least not if you want to get the most out of your performance. Firstbeat Training Status helps you to optimize your workout and peak at right time.
You need to push your limits to improve your VO2max and get Aerobic Training Effect of 3.0-5.0. However, exercise can be very useful, although your TE value isn’t that high. The variation is the key to success.