RUNNING, ANAEROBIC POWER AND PHOSPHAGEN CAPACITY

As we mention in the previous post, over the VAM zone, the capacities are not measurable by VO2 or heart rate, the only usual measurer is the lactate production. Here we’ll talk about anaerobic power and phosphagen capcity.

The glycolytic power is related with this final effort you should do sometimes after a incremental effort already done. This lactic power would be for instance, the last sprint made in an under 2 minutes competition. 

The better way you train it, the less external factor will disturb you at the moment of truth. So, how can we develop anaerobic capacities?

-For a low level: not recommended to train. Just strength training.

-For a medium level: interval training on 105-110% VAM. Total volume from 2000 to 3000 meters. Density between 0,5 and 1,5.

-For a high level: interval training on 105-110% VAM. Total running volume from 2500 to 4000m. Density between 0,6 and 1,2.

Talking about phosphagen capacity, it’s important on short sprints (1-6’’) with long time resting (1-2’). This is more commonly known as Repeated Sprint Ability, which is more used and trained on team sports.

Phosphagen power will make you show a better performance on RSA, but that’s not all what matters here… Aerobic power appears here! It will help you to keep the fatigue down and to maintain the intensity of the RSA.

References

Esteve Lanao J, Cejuela Anta R, Menéndez de Luarca Zumalacarregui J. Entrenamiento de la resistencia en deportes cíclicos. Libro Deportes. 2010. 171 – 193