Anaerobic Track Workouts

This workout is great for any competitive swimmer, triathlete or fitness swimmer as the rest intervals are flexible and the alternation.

Tempo workout — 70 minute run with 3 x 15 minutes at tempo pace, and an 8 minute recovery in between. To add to the specificity of the workout, the anaerobic efforts are completed immediately after 4min threshold effort. Next, the athlete performs a set of running drills, followed by a set of sprints (optional).

I have edited this article and added some more information.

Intervals at this zone are strongly recommended for criterium racing, track racing, and road racing. The anaerobic capacity workouts are designed to expand the anaerobic energy system and enable an 800m athlete to build a good foundation for improving their anaerobic power. A tempo run is not an anaerobic workout like sprinting but instead trains your body to be able to keep pushing and performing at higher levels for longer distances.

Heavy anaerobic workouts and racing.

Specific training can change how the body uses energy and delay muscle discomfort while improving the qualities needed for better performance. 400m repeats done at 1500m race pace would mean that you would be running at 110 percent of your vo2 max. The main set is 8 × 800 meters at anaerobic intensity.

Anaerobic capacity is the zone way above your functional threshold.

Now you are gradually backing down from the vo2 work and tempo work. It is a very hard zone which can be kept just up to around 3 minutes. We know the 400m race pushes the limits of the anaerobic glycolytic energy.

@ 9/10 rpe 4 min.

Anaerobic training long distance runners. Anaerobic training is a key component to track and field training for the field events and sprinters but can also help distance runners especially during surges and the kick at the end of the race. This article was one of the first from the original pinoymiler website and was first published march 30, 2010, the article is by the pinoy miler himself moriel carreon.