Tempo running is one of the key workouts with which you can increase the anaerobic metabolic threshold (ANRO) - the main physiological indicator that determines athletic performance in middle and long distances.

When runners are trying to determine their competitive pace for a half marathon or marathon, what they really want is to find the fastest pace that will allow them to avoid a significant accumulation of blood lactate and finish the race with a good result. Let's, without diving too deep into science, take a quick look at the main terms and factors on which the anaerobic / lactate threshold depends, and also consider the simplest and most effective methods for determining and increasing it.

What is lactate?

During glycolysis (the process of providing cells with energy), the glucose molecule is broken down, resulting in the formation of pyruvic acid (pyruvate). Under normal conditions, when oxygen is supplied in sufficient quantities, in mitochondria (a kind of energy stations in cells), pyruvate is oxidized to water and carbon dioxide with the formation of a large amount of ATP (a universal energy source).

However, when the intensity of the load exceeds the definition level, the work of the muscles can no longer be provided by only aerobic metabolism, and under these (anaerobic) conditions, pyruvate is converted to lactic acid (lactate).

With a high concentration of lactate in the blood, acidosis (acidification) of muscle cells occurs. This process is familiar to every runner, as it is often accompanied by pain in the muscles and reduces their performance. Most often this happens when the athlete is accelerating, so you should delay the onset of acidosis as long as possible.

Advice: It is very important at the start not to succumb to temptation and emotions and stick to the chosen pace for the race. This will avoid muscle acidification in the early stages, and if necessary, you will be able to finish the dash at the end of the race.

What is anaerobic (lactate) threshold?

When we perform normal physical activities, such as walking, the rate of formation and utilization of lactate is approximately equal and its concentration in the blood and muscles remains constant. However, during running, when the intensity reaches a certain level, the production of lactate begins to exceed the rate of its neutralization. This zone of intensity, which also characterizes the transition from an aerobic to a partially anaerobic mechanism of energy supply, is the threshold of anaerobic metabolism (ANOT).

The eminent Italian trainer Renato Canova, in his book Marathon Training: A Scientific Approach, defines the aerobic threshold “as the highest intensity at which a balance between the amount of lactic acid produced and absorbed is still maintained, and corresponds, on average, to a lactate content in the blood of about 4 mmol per liter of blood.

Studies¹ have shown that this is the concentration of lactate in the blood that most often corresponds to TAN.

At high levels of lactate, the contractile mechanisms inside the muscle are disrupted, which impairs the runner's coordination abilities and causes muscle fatigue. There is also a decrease in the utilization of fats, and with a significant reduction in glycogen stores, the supply of energy to the body will be at risk.

Advice: After intense and hard training, be sure to carry out active recovery or the so-called "hitch" - this will allow you to quickly remove lactate from the blood and muscles.

Anaerobic Threshold and Maximum Oxygen Consumption (MOC)

The good news for runners is that they are able to improve their TAN levels (and therefore their performance) even when they have reached their maximum VO2 max. This is particularly confirmed by a study² ​​by eminent scientist and trainer Jack Daniels, which found that runners continued to improve their performance despite the lack of an increase in MPC. In addition, the following study³ showed that TAN-level pace is a better predictor of competitive speed than MOC pace (94% vs. 79%).

Therefore, with all confidence it can be argued that the lactate threshold is the main physiological indicator on which the performance of a runner in races over 10 km depends.

Let's look at all this with a simple example. The two runners have the same MIC (70ml/kg/min), but the different TANs are 58ml/kg/min and 52ml/kg/min, corresponding to their 80% and 70% MIC. If the first runner can maintain a competitive pace with an oxygen consumption of 55ml/kg/min, then the second runner will begin to accumulate lactate and slow down.

Definition of ANAP by heart rate

It is very important to be able to find by heart rate those intensity limits at which anaerobic mechanisms of energy generation do not yet prevail over aerobic ones, since this determines how long you can run at a given pace without experiencing strong signs of fatigue.

One of the main arguments in favor of the anaerobic threshold as an indicator of the intensity of physical activity is the fact that it is quite difficult to determine the heart rate max even for trained athletes, not to mention beginners. Also, almost all formulas for calculating heart rate do not give an accurate result, which can adversely affect the effectiveness of training and your health.

In addition, different people, having the same HRmax, can achieve TAN with different values ​​of HRmax. For example, runner A reaches anaerobic threshold at 85% of HRmax, runner B at 70% of HRmax. Therefore, runner A will be able to maintain a running intensity of 80% at HRmax, and athlete B will begin to accumulate lactate and will be forced to slow down.

Probably the simplest method for calculating your heart rate in TAN is the method invented by renowned triathlon coach Joe Friel. For these purposes, it is required to complete a 30-minute run at an even pace with maximum effort. The average value of the heart rate for the last 20 minutes will just correspond to your current TAN.

By substituting this value into the table, you can calculate your heart rate for various intensity levels, incl. and PANO.

Another popular way to determine the anaerobic threshold based on heart rate zones is the test 5, invented by the eminent Italian scientist Francesco Conconi. Its essence lies in the fact that while you gradually and evenly increase the pace, there is a linear dependence of speed on heart rate. However, when a certain intensity is reached, there comes a moment when the heart rate grows more slowly than the speed. This deflection point approximates the speed at TAN. Read about how to independently conduct the Conconi test.

Use the obtained heart rate values ​​in order to find the optimal pace for various types workouts. It is also important to note the fact that as your fitness level increases, these numbers may change.

Advice: When training on the pulse, try to “tie” the pace of running to your own feelings, this will allow you to better understand your body and not harm your health.

How to Determine the Tempo in TANM (Threshold Tempo)

In the previous section, we looked at two methods by which you can determine your threshold pace based on heart rate readings.

The most accurate way to assess ANSP is a test that is carried out in modern sports laboratories and centers. It is a race on a treadmill during which, at regular intervals, blood is taken from you for analysis. This allows you to measure the level of blood lactate concentration at a certain intensity of running.

Another technological way to determine TAN is to use a portable lactometer. However, both of these methods are quite expensive and not always available to the average runner.

Therefore, some well-known scientists and running coaches have developed methods that allow you to calculate the TAN quite accurately based on competitive results. Below are the most popular and effective ones.

1. Pete Fitzinger

Former U.S. Olympic marathon team member, renowned physiologist and trainer Pete Fitzinger, in his book Road Running for Serious Runners, defines threshold pace as a competitive pace over 15-21k distances, which corresponds to a heart rate of 85-92% of HRmax.

2. Joe Friel

In the previous section, we have already discussed the Friel technique, which can be used to measure TANV based on heart rate values. Also, Friel, in his book The Triathlete's Bible, proposes to define ANSP based on the results of 5K and 10K races.

Table 1.2

Time for 5km, min:s	Time for 10 km, min:s	Near-threshold pace (subPANO), min/km	Temp at PANO, min/km
14:15	30:00	3,12-3,22	3,05-3,11
14:45	31:00	3,17-3,28	3,10-3,17
15:15	32:00	3,23-3,35	3,16-3,22
15:45	33:00	3,28-3,40	3,21-3,28
16:10	34:00	3,34-3,46	3,27-3,33
16:45	35:00	3,40-3,52	3,32-3,39
17:07	36:00	3,45-3,58	3,38-3,44
17:35	37:00	3,51-4,04	3,43-3,50
18:05	38:00	3,56-4,10	3,43-3,50
18:30	39:00	4,02-4,16	3,54-4,01
19:00	40:00	4,07-4,22	3,59-4,07
19:30	41:00	4,13-4,27	4,05-4,12
19:55	42:00	4,19-4,34	4,11-4,18
20:25	43:00	4,24-4,39	4,16-4,24
20:50	44:00	4,30-4,45	4,21-4,29
21:20	45:00	4,35-4,52	4,27-4,35
21:50	46:00	4,41-4,57	4,32-4,40
22:15	47:00	4,47-5,03	4,17-4,37
22:42	48:00	4,52-5,09	4,43-452
23:10	49:00	4,58-5,15	4,49-4,57
23:38	50:00	5,09-5,27	4,53-5,03
24:05	51:00	5,15-5,33	4,59-5,08
24:35	52:00	5,20-5,39	5,05-5,14
25:00	53:00	5,26-5,44	5,10-5,20
25:25	54:00	5,31-5,51	5,15-5,25
25:55	55:00	5,37-5,57	5,21-5,31
26:30	56:00	5,43-6,02	5,26-5,36
26:50	57:00	5,48-6,09	5,31-5,42
27:20	58:00	5,54-6,14	5,37-5,48
27:45	59:00	5,59-6,20	5,43-5,53
28:15	60:00	6,21-6,49	5,48-5,59

3. VDOT

Eminent scientist and running coach Jack Daniels and his former student Jimmy Gilbert, using a special VDOT indicator based on the value of the speed at the IPC, established the relationship between the competitive results of middle and long distance runners and their athletic condition.

With the help of VDOT tables, the runner, starting from his own results, can predict his time for any distance and determine the necessary pace for different types of training.

For better convenience and simplicity, we have combined the data of the two tables into a special VDOT calculator. Just enter your run result for any of the suggested distances and get all the information you need to calculate the required intensity level for different types of workouts (including pace for TAN), as well as the estimated time for the planned race.

Which method gives the most accurate result? In a study 6 by researchers at East Carolina University in Greenville, distance runners and triathletes tested four ways to determine TAN: the VDOT tables, the 3200m7 run, the Conconi test, and the 30-minute Joe Freel run. The results of these tests were then compared with data obtained in the laboratory.

The researchers found that the Friel method showed the most accurate relationship between running speed and heart rate in ANOT.

Tempo Workouts to Increase TAN

Workouts in threshold pace cause the following positive physiological adaptations in the body, which help us become faster and more resilient:

• There is an increase in the size and number of mitochondria, so that the muscles can produce more energy;
• The work of the aerobic enzyme system improves, which allows you to accelerate the production of energy in mitochondria;
• The density of capillaries increases, as a result of which there is a more efficient delivery of oxygen and nutrients to muscle cells and the subsequent removal of metabolic products from them;
• There is an increase in the concentration of myoglobin - a protein that delivers oxygen to muscle cells.

Workout 1.

Pete Fitzinger suggests doing a 20-40 minute run at ANSP as a tempo workout.

Example: 3km easy run followed by 6km at race pace for 15-21km and a slight hitch at the end.

Workout 2.

Option tempo run by Joe Friel: 15-30 minutes of flat-surface trail running at a pace 18-20 seconds slower than your 10K race pace. This corresponds to intensity zones 4 and 5a of Table 1.1. (You can also use the data in Table 1.2 to determine the threshold pace).

Workout 3.

Jack Daniels, in his book 800 Meters to a Marathon, considers a tempo workout to be a 20-minute threshold pace run. (You can find your P-tempo using our VDOT calculator). In addition, Daniels believes that longer workouts at a pace slightly below the threshold can also provide significant benefits. Therefore, the scientist developed a special table that allows runners to adjust their pace depending on the time of training.

Table 1.3 shows the mile pace data for tempo runs lasting from 20 to 60 minutes and its difference (in seconds) from the P-tempo. Data on the M-tempo and its differences from the P-tempo are also given.

P-temp										M-temp
VDOT	20:00	25:00	30:00	35:00	40:00	45:00	50:00	55:00	60:00	60:00
30	6:24	6:28 (+4)	6:32 (+8)	6:34 (+10)	6:36 (+12)	6:38 (+14)	6:40 (+16)	6:42 (+18)	6:44 (+20)	6:51 (+27)
35	5:40	5:44 (+4)	5:47 (+7)	5:49 (+9)	5:51 (+11)	5:53 (+13)	5:55 (+15)	5:57 (+17)	5:59 (+19)	6:04 (+24)
40	5:06	5:10 (+4)	5:13 (+7)	5:15 (+9)	5:17 (+11)	5:18 (+12)	5:20 (+14)	5:21 (+15)	5:22 (+16)	5:26 (+20)
45	4:38	4:42 (+4)	4:44 (+6)	4:46 (+8)	4:47 (+9)	4:49 (+11)	4:50 (+12)	4:51 (+13)	4:52 (+14)	4:56 (+18)
50	4:15	4:18 (+3)	4:21 (+6)	4:22 (+7)	4:24 (+9)	4:25 (+10)	4:26 (+11)	4:27 (+12)	4:29 (+14)	4:31 (+16)
55	3:56	3:59 (+3)	4:01 (+5)	4:03 (+7)	4:04 (+8)	4:05 (+9)	4:07 (+11)	4:08 (+12)	4:09 (+13)	4:10 (+14)
60	3:40	3:43 (+3)	3:44 (+4)	3:46 (+6)	3:47 (+7)	3:49 (+9)	3:50 (+10)	3:51 (+11)	3:52 (+12)	3:52 (+12)
65	3:26	3:29 (+3)	3:30 (+4)	3:32 (+6)	3:33 (+7)	3:34 (+8)	3:36 (+10)	3:37 (+11)	3:38 (+12)	3:37 (+11)
70	3:14	3:16 (+2)	3:18 (+4)	3:19 (+5)	3:20 (+6)	3:21 (+7)	3:23 (+9)	3:25 (+11)	3:26 (+12)	3:23 (+9)
75	3:04	3:06 (+2)	3:08 (+4)	3:09 (+5)	3:10 (+6)	3:11 (+7)	3:13 (+9)	3:14 (+10)	3:15 (+11)	3:11 (+7)
80	2:54	2:56 (+2)	2:57 (+3)	2:58 (+4)	3:00 (+6)	3:01 (+7)	3:02 (+8)	3:03 (+9)	3:04 (+10)	3:01 (+7)
85	2:46	2:48 (+2)	2:49 (+3)	2:50 (+4)	2:52 (+6)	2:53 (+7)	2:54 (+8)	2:55 (+9)	2:55 (+9)	2:52 (+6)

The most important rule that all experts talk about and which you must adhere to is Don't turn your tempo workout into a race against the clock! You will get the most benefit from these runs only if you stick to the appropriate intensity (in this case, we are talking about a speed slightly above or slightly below TAN, at which the concentration of lactate in the blood rises slightly).

Marked in the figure aerobic threshold(first anaerobic threshold) and lactate threshold(second anaerobic threshold or TAN).

Anaerobic Metabolic Threshold (ANEP)- this is the level of exercise intensity at which the concentration of lactate in the blood begins to rise sharply, since the rate of its formation becomes higher than the rate of utilization. This growth begins at lactatate concentrations above 4 mmol/l. The threshold for anaerobic metabolism corresponds to 85% of the maximum heart rate or 75% of.

The concept of anaerobic metabolic threshold (ANEP) was widely adopted in the early 1960s. The term is now also used. In accordance with the initial ideas, ATNS meant loads above which metabolic acidosis develops. The beginning of metabolic acidosis began to be considered a sharp change in the dynamics (a break in the graph) of a number of indicators in the case of an increase in the power of work (LP, DC, non-metabolic excess of carbon dioxide, etc.), which correlated with the blood level (Biological control of athletes ..., 1996; Dubrovsky , 2005; Lactate threshold..., 1997; Application of pulsometry..., 1996; Solodkov, Sologub, 2005; Shats, 1995).

Today such ideas have been formed. With the first increase in the concentration of lactate in the blood, the first threshold point is fixed - first anaerobic threshold or aerobic threshold. Up to this threshold, there is no significant increase in anaerobic metabolism. There is an opinion that the aerobic threshold is the power of cyclic work, in which muscle fibers participate in a significant amount. On average, the concentration of lactate in the blood is about 2 mmol * l -1.

During a further increase in the load, a period is noted when the concentration of lactate in the blood, after a period of a small uniform (almost linear) increase, begins to increase markedly. This occurs, on average, at a blood lactate concentration of 4 mmol-l -1 and is denoted as second anaerobic threshold or simply anaerobic threshold (ANTL). TAN to some extent reflects the maximum aerobic productivity.

Physiological characteristics of the aerobic-anaerobic transition during exercise

Threshold points reflect the power of work: the speed of cycling, swimming, as well as the value of V02 per 1 kg of body weight and in% V02max. The definition of PANO is widely used in terms of running speed, swimming at a blood lactate level of 4 mmol-l -1.

There are also terms ventilation and lactate thresholds. They represent the ANSP assessment methods. In the first case, we are talking about its assessment at the beginning of the non-linear increase in LV and the increase in the ventilation equivalent for 02 (VE0), which reflects this non-linear increase (the ratio of MOD to oxygen consumption).

Term lactate threshold used to emphasize the method of determining TANO according to the criteria for the onset of an intensive increase in the concentration of lactate in the blood. Different methods give slightly different results.

There are: 1) methods that require blood sampling to determine lactate and pH in it; 2) non-invasive methods based on indicators of external respiration, gas exchange, heart rate, etc.

1. Invasive (direct) methods for determining TAN are based on a graphical analysis of the kinetics of blood lactate during exercise with increasing intensity. As criteria for ANOR, fixed values ​​of lactate concentration (4 mmol-l -1), the degree of its increase from the initial level by 1.5 or 2 mmol-l -1, the point of deviation from the standard rest level, the achievement of a certain, rather high rate of lactate build-up are used in the blood (1 mmol for 1 or 3 minutes) or indicators of the dynamics of lactate in the recovery period.

2. Non-invasive methods for determining ANNP:

• measurement of the dynamics of the increase in PV and heart rate depending on the power of the load (speed of movement) (Fig. 10). In this case, two "break" points and, accordingly, three zones of the aerobic-anaerobic transition are distinguished;

• determination of ANNO by DC, as well as "non-metabolic excess" of CO2. Primary accumulation of lactate in the blood is observed at such a load power, when VE0 is the lowest (the ratio of MOD to V02 is the lowest). This occurs in both trained and untrained individuals. But VEO2 begins to increase significantly.

To determine PAN01, it is proposed to use three such conditions as additional criteria: the beginning of a steady increase in PaO2 (voltage 02 in arterial blood), the absence of a decrease in PaCO2 (CO voltage, in arterial blood) and the achievement of DC (the ratio of released CO2 to consumed CO2) 0 .90-0.95.

As a result, the phenomena of metabolic acidosis increase.

Figure 10 Typical dependence of PV and HR on load power (movement speed) in a stepwise test lasting more than 20 minutes: 1 - aerobic threshold (PANO,), 2 - anaerobic threshold (PANO J (Lactate threshold ..., 1997)

Additional criteria for determining PAN02 can be based on the initial signs of the reaction of respiratory compensation of metabolic acidosis. The leading sign of this is the beginning of an increase in the ventilation equivalent for CO2 (the ratio of LV to released CO2);

• field measurement (Conconi test), which is based on the determination of ANSP according to the "HR-power" graph using portable heart rate meters (Fig. 11). Conconi and other researchers found that the straight line of this relationship has a regular break (deviation) at high work intensity. If you continue to increase the intensity of the load, at a certain point the acceleration of the heart rate slows down relatively, and this point is referred to as the “point of deviation”. The break reflects the speed of running, cycling, swimming, rowing, at which the rapid accumulation of lactate in the blood begins (Lactate threshold..., 1997; Kots, 1986; Solodkov and Sologub, 2003; Kostill, 1997; Schatz, 1995).

Equipment: gas analyzer, treadmill (treadmill).

Progress

After the warm-up is performed, ATNS are determined in subjects of different levels of sports qualification using a gas analyzer (for example, Oxuson Alpha) by measuring the non-metabolic excess of CO2 (ExcCO2) during loads of increasing power. For the calculation, use the formula;

ExCO2 = DRQ VO2 = VCO2 - RQ * V02.

where RQ is the respiratory quotient at rest; DRQ is the difference between the values ​​of the respiratory quotient during work and at rest; V02 - oxygen consumption, l-min -1; VCO2 - CO2 release, l-min -1 .

By graphical plotting in the coordinate system "logarithm of the value of ExC02-power", the beginning of the excess release of CO2 is determined. The value of ANOR is expressed in absolute units of the power of the work performed, either in terms of oxygen consumption, or in relative terms (for example, in % V02max). The power corresponding to the ANSP level is called the threshold power.

In untrained healthy people, PANO ranges from 48-65% V02max, and in athletes - 75-85% V02max, that is, PANO is observed during high power work.

Figure 11 - Schematic representation of the principle of the Conconi method

To assess the obtained values ​​of ANOR by the level of oxygen consumption, one can use the normative indicators of oxygen consumption in representatives of cyclic sports according to the intensity of work, which causes the accumulation of lactate in the blood at a level of 4 mmol-l -1 (Table 56).

Table 56 - Standards for assessing ANOR in athletes of cyclic sports (according to O. consumption in ml kgg 1 min -1) according to the intensity of work corresponding to the accumulation of lactate in the blood at a level of 4 mmol l -1

The values ​​of ANSP obtained from different subjects are compared with each other and with standard indicators and conclusions are drawn about the level of their special performance.

Many are of the erroneous opinion that in the fight against excess weight, all means are good, meaning any activity of a sports orientation. However, after several sessions of the selected type of training, the result is zero or ineffective. And the point is the existence of two types of physical activity, providing different: aerobic and anaerobic.

What are these loads and how do they differ?

The difference between the presented types of sports activity lies in the energy resource that is used by the body at the time of training:

• when performing aerobic or cardio loads, oxygen acts as such a resource;
• in the case of anaerobic or oxygen does not take part in energy production. It is replaced by "ready fuel" available in muscle tissue. On average, it lasts for 10 seconds, after which oxygen begins to be consumed again, and the training goes into aerobic “mode”.

Accordingly, the exercise longer than 12 seconds, is not absolutely forceful. In this case, there are also no loads of a completely power type, since at the beginning of the execution any energy production is carried out with the absence of oxygen.

Also, the difference between the two types of loads lies in the process of performing exercises:

• anaerobic training is caused by an increase in weight parameters, a quantitative reduction in repetitions and rest between sets;
• aerobic - is determined by a decrease in weight parameters, a quantitative increase in repetitions and minimal respite.

Properly characterized by an acceleration of the pulse and an increase in perspiration. It also speeds up breathing. Difficulties in speech reproduction indicate a mandatory decrease in the intensity of the training process. Anaerobic endurance is the ability to perform a load in the maximum training mode.

Influence of anaerobic load

Strength training helps:

• muscle growth;
• strengthening and strengthening of muscle tissue.

At the same time, it is important to keep proper nutrition otherwise, muscle building will occur at the expense of less involved muscle groups. This does not threaten the female sex, in which testosterone levels are reduced.

In the process of execution, calorie consumption occurs to a lesser extent than during aerobic training. At the same time, their consumption by muscles occurs in large quantities.

In other words, the greater the muscle mass, the more calories are burned during the daytime, even if there is no physical activity.

At the end of anaerobic training, the metabolic process is accelerated, which has a beneficial effect on the burning of adipose tissue. In this case, the effect persists for 36 hours. As a result, such exercises are an excellent way. Muscle weight exceeds fat mass, which is why a decrease in body volume becomes possible even in the absence of a decrease in total weight.

Benefit strength exercises is as follows:

• bone density develops;
• strengthened;
• prevents the development of diabetes. It is possible to use anaerobic loads for the purpose of complex treatment of the disease;
• the risk of developing malignant neoplasms is reduced;
• quality sleep and general condition improves;
• the body is cleansed of toxic components;
• skin is cleansed.

Effect of aerobic exercise

Cardio loads are highly effective if desired, which becomes possible only after the complete consumption of glycogen. The first 20-minute period of training is ineffectual. A positive effect begins at the end of 40 minutes, when the role of the main energy resource is taken over by adipose tissue.

Aerobic exercise is a great option for calorie consumption. loads and compliance with a competent diet within a month, you can get rid of 3 kg excess weight, after which you should be prepared for a gradual decrease in the intensity of the weight loss process.

There are three levels of intensity of aerobic exercise:

• weak and medium, in which the system of the heart and blood vessels is involved. Such classes are exclusively "cardio";
• high, when the load falls not only on the heart organ, but also on muscle tissue. In this case, we are talking about complex classes.

Despite the fact that aerobic exercise is effective, their significant drawback is the inevitable loss muscle mass. For this reason, it is important to observe the measure here, since an excessive number of classes can provoke state of shock, leading to the breakdown of muscle tissue due to a hormonal reaction:

• an increase in cortisol levels, which contribute to muscle breakdown;
• the concentration of testosterone, which is responsible for the growth of muscle tissue, decreases.

Maximum duration of cardio should be an hour. If the specified time limit is exceeded, the mentioned hormonal processes begin, as well as:

• decrease in immune forces;
• increase the likelihood of diseases associated with the heart and blood vessels.

The positive aspects of aerobic exercise include:

• increasing the overall endurance of the body;
• prevention of diseases affecting the system of the heart and blood vessels;
• removal of harmful substances;
• skin cleansing.

Some of the most important characteristics for a long-distance runner are HR (heart rate), VO2max (maximum oxygen consumption (VO2max)) and ANOT (anaerobic metabolic threshold). How to measure the last component without resorting to laboratory research, we will consider in this article.

The intensity of running, at which there is a transition from an aerobic energy supply system to a partially anaerobic one with the formation and increase in the rate of accumulation of lactic acid levels from slow to fast, is called TAN (anaerobic metabolic threshold).

The ability to contain the rise in lactic acid levels with increasing running speed is very important for the middle and long distance runner.

Accordingly, if your training program is chosen correctly, then the increase in the rate of accumulation of lactate should shift towards a higher rate, and closer to the maximum heart rate. In other words, you can run longer with a higher heart rate and therefore at a higher pace.

Knowing your lactate threshold is essential if you are working on improving your athletic performance. After all, training should be carried out both at a pace above this very threshold, and a little lower (threshold training).

Creating individual intensity zones in which you work should be based on knowing the pace or heart rate at which there is a jump in the growth of lactic acid in the blood.

In the laboratory, the test goes like this - the runner starts running on the track at a low speed, then gradually accelerates to its maximum. At all stages, blood samples are taken from him and the concentration of lactic acid is measured in him. After the test is completed, the collected data is used to create a graph in which one of the axes is the pace or heart rate, and the other is the amount of lactate in the blood. This makes it possible to accurately determine the place where the accumulation of lactic acid begins to increase sharply (non-linearly). For trained athletes, this point corresponds to approximately 85% of the maximum heart rate, and the level begins to decrease somewhere between the transition from the competitive pace of 10 km to the half marathon.

Such a test is not for every amateur runner, as it is not cheap and is not always available in his city. And even if you manage to go through this procedure, it will still be very difficult to perform it with the required frequency (once every 6-8 weeks).

Fortunately, there is an alternative to laboratory testing. Three ways to calculate your ANSP level are described below.

1. The Joe Friel Method

This method, proposed by famous American triathlon coach Joe Friel, is a 30-minute run on a 1% slope track, stadium or other surface that does not interfere with a fast and long run and makes it possible to accurately determine the distance traveled. Of the measuring instruments, only a stopwatch and a heart rate monitor are needed. The test must be carried out fresh and rested.

Start with a few minutes of running at a warm-up easy pace. After that, mark the time and run for half an hour at the maximum pace that you can maintain during this time. Don't make the common mistake of starting too fast and losing pace due to fatigue at the end, try to distribute your forces correctly and maintain an even pace. This may affect the accuracy of the test. Record your heart rate after 10 minutes of running (you can also measure your heart rate every 5 minutes for the last 20 minutes). Take your pulse again at the end of the run. Sum all the values ​​and, depending on the number of measurements, divide the resulting amount by 2 (or 4). This figure is the heart rate at which you reach your TAN.

2. Method based on competitive performance

Knowing the TAN of a runner, you can predict the time that he will show during the race. This relationship also works in reverse. With the help of your personal records you can set the pace needed to reach your lactate threshold.

We offer trainer Greg McMillan's running calculator for this purpose. Just enter Lately shown in the competition in the corresponding window, and click "Submit". At the top of the results page, you will see “vLT” with numbers in front of it (in the upper right corner of the page there is an option to change the “miles/kilometers” modes). This is your pace to achieve ANSP. Now run an experiment similar to the first, with the only difference that you should accelerate to the pace indicated in the calculator (tracking the pace is best done with a watch with a GPS tracker or a mobile running app). Run at this pace until your heart rate stabilizes, then lock it in. You now have a heart rate at which to perform threshold workouts.

3. Conconi test

One more is enough in a simple way to determine your anaerobic threshold in terms of heart rate is a test invented by the Italian professor Francesco Conconi. To carry it out, you will need the following:

• Treadmill
• heart rate monitor
• An assistant who will record your heart rate results.

Before starting the test, warm up well for 10 minutes. Set the treadmill speed to a pace that you feel comfortable with and that matches your easy running pace. For example, it will be 9km/h. After 200m, increase your speed by 0.5 km, at which time your assistant should note the value of your pulse. Continue to increase your speed by 0.5 km every 200 m with continuous heart rate recording until your heart rate responds to the change in speed (most often this happens at 180-200 bpm).

Using the data obtained, build a graph, on one axis - speed, on the second - the corresponding value of heart rate. Initially, your heart rate will increase linearly with speed, but at the point where your heart rate will no longer increase with speed, there will be a breaking point. This will be your heart rate at PANO.

A similar test can also be performed in a 400m stadium, but for this you will need sport watch with heart rate monitor and speed tracking functions.

Anaerobic metabolism threshold (or anaerobic threshold) is one of the most important concepts in sports methodology for endurance sports, including running.

With it, you can choose the optimal load and mode in training, build a plan for the upcoming competition, and, in addition, use the test to determine the level of sports training of the runner. You can read about what TANM is, why you need to measure it, why it can decrease or increase, and how to measure TANV, read in this material.

What is PANO?

Definition

In general, there are several definitions of what anaerobic threshold is, as well as its measurement methods. However, according to some reports, there is no single correct way to determine ANSP: all these methods can only be considered correct and applicable in different situations.

One of the definitions of ANSP is as follows. Threshold of anaerobic metabolism — This is the level of exercise intensity during which the concentration of lactate (lactic acid) in the blood rises sharply.

This is due to the fact that the rate of its formation becomes higher than the rate of utilization. Such an increase, as a rule, begins at a concentration of lactate above four mmol / l.

It can also be said that PANO is the boundary where a balance is achieved between the rate of release of lactic acid by the involved muscles and the rate of its utilization.

The threshold for anaerobic metabolism corresponds to 85 percent of the maximum heart rate (or 75 percent of the maximum oxygen consumption).

There are a lot of units of measurement of ANOR, since the threshold of anaerobic metabolism is a borderline state, it can be characterized in different ways.

It can be defined:

• through the power
• by blood test (from a finger),
• value of heart rate (pulse).

The last method is the most popular.

What is it for?

Anaerobic threshold can be increased over time with regular training. Exercising above or below your lactate threshold will increase your body's ability to excrete lactic acid, as well as handle high levels of lactic acid.

The threshold increases with sports and other activities. This is the base around which you build your training process. .

Significance of ANSP in various sports disciplines

The level of ANSP in different disciplines is different. The more endurance-trained the muscles are, the more they absorb lactic acid. Accordingly, the more such muscles work, the higher will be the pulse corresponding to ANOR.

The average person will have a high TAN for skiing, rowing, and a little lower for running and cycling.

Professional athletes are different. For example, if the most famous athlete participates in a ski race or rowing, then his TAN (pulse rate) in this case will be lower. This is due to the fact that the runner will use those muscles that he does not have as prepared as those used in races.

How to measure TAN?

Conconi test

The Italian scientist, Professor Francesco Conconi, in 1982, together with his colleagues, developed a method for determining the anaerobic threshold. This method is now known as the "Conconi test" and is used by skiers, runners, cyclists, and swimmers. It is carried out using a stopwatch, heart rate monitor.

The essence of the test is a series of segments of the distance repeating on the route, during which the intensity gradually increases. On the segment, the speed and pulse are recorded, after which a graph is drawn up.

According to the Italian professor, the anaerobic threshold is at the very point where the straight line that reflects the relationship between speed and heart rate deviates to the side, thus forming a "knee" on the graph.

However, it should be noted that not all runners, especially experienced ones, have such a bend.

Laboratory tests

They are the most accurate. Blood (from the artery) is taken during the exercise with increasing intensity. The fence is made once in half a minute.