Aerobic capacity
If you want to enhance aerobic capacity, it can be beneficial to visualise its place on the energy systems continuum. The aerobic system is the final one to “engage” (although the energy systems can overlap depending on the activity), and some key details to understand are as follows: aerobic capacity relies on oxygen for its function, with the circulatory system supporting the production of ATP within the aerobic energy system. This energy system can be sustained for extended periods (hours) but primarily supports activities with low to medium intensities.
Let’s now understand how to develop your aerobic capacity and which strategies you can employ to ensure effectiveness.
If your goal is competitiveness, it could be beneficial to establish a benchmark before embarking on any development strategy, providing a point of comparison in the future. Depending on your desired timeframe, you can utilise tests such as a 10km row, a 5km row or run, or a 10-minute assault bike ride to enhance shorter-term efficiency. It’s also worth noting the assault bike’s advantage due to its reduced technical component compared to running or rowing. This means participants or athletes can’t rely on technical execution to result in a better score. If your objective isn’t competition but improving your overall capacity, the initial testing holds less importance.
The literature strongly recommends using interval, continuous, or fartlek training (Swedish for speed play) to enhance capacity.
When I deliver coaching and programming mentorship, I consistently emphasise that interval training yields excellent results if athletes or participants have the time to train. It can be performed at higher intensities than continuous training, allowing athletes or participants to recover while maintaining those elevated intensity levels. Interval training can be done at a beginner level with a work-to-rest ratio of 1:1; however, as athletes or participants improve, that ratio can be adjusted — for instance, a rowing activity with 2 minutes of work followed by 2 minutes of rest. Continuous training typically extends for prolonged periods (above 15 minutes), and it’s recommended to maintain an intensity level just outside the comfort zone – somewhere between being able to have a conversation and being unable to talk.
Fartlek training entails continuous training with variations in intensity, causing athletes or participants to fluctuate in intensity levels. Picture a 45-minute run with varying paces, ranging from a slow jog to high-speed sprints that may last only 10 to 20 seconds.
I’ll present two principles for you to master and excel. The first one is sustainability: ensure that your activities are sustainable and keep you within a training zone rather than pushing you into a survival or testing zone. If you are engaged in continuous training, ensure that your splits are equal, and if you are executing interval training, make sure your intervals are also similar. The second principle is progressing from slow to fast and long to short activities. Just as a baby or child learns to walk before they know to run, you should establish a strong foundation in your capacity before transitioning to shorter and more intense activities.
If you lean towards the competitive side and are wondering how long you should wait before testing yourself again, here’s a straightforward way to gauge it: If you’re a beginner, you could consider retesting in about eight weeks since beginners often adapt and improve more rapidly. For those at an intermediate or advanced level, testing after 12 or even 16 weeks may be appropriate, depending on whether it’s an activity you’ve mastered. Remember that advanced athletes typically have to put in much more effort to achieve marginal progress, so don’t be surprised if, after an entire cycle, you observe minimal to almost no improvement. If that occurs, assess other factors influencing your progress or development.
How does your program help you improve aerobic capacity?
Eddie
