INCREASE ANAEROBIC THRESHOLD (ANT)

The Anaerobic Threshold (LT2, VT2, FTP, Threshold Pace, CP, MLSS, Lactate Threshold ... etc, etc) is the most significant determiner of endurance performance. Even in events that could potentially require a sprint finish or decisive race winning acceleration, a high AnT provides you with the luxury of dictating the terms of a race. When your AnT is superior to everyone else's, you are often able to change the dynamics of racing. Instead of sitting in a pack and waiting to be 'out-kicked' by the opposition, you have the ability to produce high sustainable power early in the race - in an attempt to eliminate those with a better sprint finish from contention.

As discussed above and in 'Capacities & Thresholds', your Anaerobic Threshold is almost entirely determined by the relative strengths of your anaerobic (VLamax) and aerobic (VO2max) capacities. Your VLamax determines how much lactate you produce, and your VO2max determines how much of this lactate you are able to combust. Your Ant is the intensity whereby lactate production equals lactate combustion. So, to increase AnT, you must seek to increase VO2max and reduce VLamax.

 

Ways to achieve both of these goals have been discussed above - taking a very polarised approach to maximise VO2max, followed by taking a more moderate / high force approach, to reduce VLamax. To maximise AnT, we would also throw specific AnT intensity (THP Level 4/5) into the mix. Training right at the anaerobic threshold, or alternating between just above and just below AnT - will have provide a 'best of both worlds' stimulus. It provides a stimulus to increase VO2max, at the same time as providing a stimulus to reduce VLamax. Whilst 'threshold' training fell seemingly out of favour in recent years with the increasing popularity of 'polarised' training (although it does seem to be making a resurgence once again) - at THP, we certainly acknowledge its immense benefits, and prescribe it accordingly.

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Pete Jeremiah

HEAD COACH

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