Aerobic Threshold Training: Understanding, Identification, and Example Workouts

What are examples of aerobic threshold training?

Aerobic threshold training involves exercising at an intensity where the body primarily relies on fat for fuel, just before lactate begins to significantly accumulate, enhancing foundational endurance and metabolic efficiency.

Understanding the Aerobic Threshold

The Aerobic Threshold (AeT), also known as the First Ventilatory Threshold (VT1), represents the exercise intensity at which aerobic metabolism becomes the dominant energy pathway, and lactate production begins to slightly exceed its removal, but without a significant, rapid accumulation. Physiologically, this point is marked by a subtle increase in ventilation (breathing rate) and a slight, sustained rise in blood lactate levels above resting values, typically around 1.5-2.0 mmol/L.

Training at or just below the AeT is crucial for developing a robust aerobic base. It targets the body's ability to efficiently use fat as fuel, improve mitochondrial function, and enhance capillary density, all of which contribute to greater endurance, reduced fatigue at submaximal efforts, and improved overall metabolic health.

Identifying Your Aerobic Threshold

Accurately identifying your individual Aerobic Threshold is key to effective training. While laboratory testing offers the most precise measurements, practical field methods can provide reliable estimations:

• Laboratory Testing:

  • Lactate Threshold Testing: Involves incremental exercise with blood samples taken at each stage to measure lactate accumulation. The AeT is identified as the point where lactate begins its initial, sustained rise.
  • VO2 Max Testing with Gas Exchange: Measures oxygen consumption and carbon dioxide production. VT1 is identified by a non-linear increase in minute ventilation (VE) and the ventilatory equivalent for oxygen (VE/VO2), without a concomitant rise in the ventilatory equivalent for carbon dioxide (VE/VCO2).

• Practical Field Methods:

  • The Talk Test: This is one of the most accessible and practical methods. At your AeT, you should be able to hold a conversation comfortably, speaking in full sentences, but you'll notice that you are breathing more heavily than at rest. If you can sing, you're likely below AeT. If you can only speak in short phrases, you're likely above it.
  • Perceived Exertion (RPE): Using a 1-10 RPE scale, your Aerobic Threshold typically falls around an RPE of 2-3 (light to moderate effort). You should feel comfortable and be able to maintain the effort for an extended period.
  • Heart Rate Zones: While highly individual, the AeT often corresponds to approximately 60-75% of your maximum heart rate (HRmax), or around 70-80% of your heart rate reserve (HRR). It's important to note that heart rate can be influenced by many factors (fatigue, stress, temperature), so it should be used in conjunction with RPE and the talk test.

Core Principles of Aerobic Threshold Training

Effective AeT training adheres to specific principles:

• Steady-State Efforts: The goal is to maintain a consistent intensity at or just below your AeT for the duration of the workout. Avoid significant fluctuations in pace or effort.
• Duration: Workouts are typically longer in duration, ranging from 30 minutes up to several hours, depending on fitness level and training goals. The emphasis is on time at intensity, not speed.
• Frequency: AeT training forms the backbone of endurance programs, often comprising the majority of weekly training volume (e.g., 70-80% of total training time).
• Progression: As fitness improves, you may be able to maintain the same AeT intensity at a slightly faster pace or for a longer duration while staying within the target RPE/HR zone.

Examples of Aerobic Threshold Training Workouts

Here are several practical examples of how to implement Aerobic Threshold training across various modalities:

1. Long, Steady-State "Zone 2" Endurance Sessions

This is the quintessential form of AeT training, often referred to as "Zone 2" training in endurance sports.

• Description: Perform continuous, low-to-moderate intensity exercise for an extended period. The key is to maintain a pace where you can comfortably hold a conversation without gasping for breath.
• Intensity Cues:
  • RPE: 2-3 (light to moderate, comfortable).
  • Talk Test: Can speak in full sentences, but breathing is noticeably elevated.
  • Heart Rate: Approximately 60-75% of HRmax or 70-80% of HRR.
• Examples:
  • Running: A 60-90 minute run at a conversational pace on flat or gently rolling terrain.
  • Cycling: A 90-180 minute ride on a road bike or stationary bike, maintaining a consistent power output or speed that keeps you in your AeT zone.
  • Swimming: A 45-75 minute continuous swim, focusing on consistent pace and technique without pushing to a breathless state.
  • Rowing/Elliptical: 45-60 minutes on an ergometer or elliptical machine, maintaining a steady, comfortable rhythm.

2. Conversational Pace Intervals (Extended)

While AeT training is typically steady-state, short, controlled intervals can be used to accumulate time in the zone, especially if maintaining a continuous effort is challenging or if terrain varies.

• Description: Perform segments of work at your AeT intensity, followed by very brief, active recovery periods (e.g., walking, very slow jogging) that keep your heart rate from dropping too low. The goal is to spend as much time as possible at the AeT.
• Intensity Cues: Same as steady-state, focusing on maintaining the conversational pace during the work segments.
• Examples:
  • Running: 5-8 repetitions of 8-10 minutes at AeT pace, with 1-2 minutes of very light jogging or walking recovery.
  • Cycling: 4-6 repetitions of 10-15 minutes at AeT power/HR, with 2-3 minutes of easy spinning recovery.
  • Rowing: 6-10 repetitions of 5-7 minutes at AeT intensity, with 1-minute easy rowing recovery.

3. Low-Impact "Threshold" Circuit Training

This approach integrates strength or bodyweight exercises while keeping the heart rate elevated within the AeT zone. It’s effective for general fitness and cross-training.

• Description: Design a circuit of 4-6 exercises, focusing on compound movements with low impact. Perform each exercise for a set duration (e.g., 45-60 seconds) with minimal rest between exercises, then take a slightly longer rest between rounds. The key is to select exercises and a pace that allow you to maintain your AeT.
• Intensity Cues:
  • RPE: 3-4 (slightly higher than pure cardio, but still sustainable).
  • Talk Test: Can still speak in short sentences, but conversation might be broken.
  • Heart Rate: Upper end of AeT range (e.g., 70-75% HRmax).
• Examples:
  • Bodyweight Circuit: Perform 3-5 rounds of:
    • Air Squats (60 seconds)
    • Walking Lunges (60 seconds)
    • Push-ups (to fatigue or 45 seconds)
    • Plank (60 seconds)
    • Glute Bridges (60 seconds)
    • Rest 2-3 minutes between rounds.
  • Light Kettlebell/Dumbbell Circuit: Perform 3-4 rounds of:
    • Kettlebell Swings (light weight, continuous for 60 seconds)
    • Goblet Squats (light weight, 12-15 reps)
    • Dumbbell Rows (light weight, 10-12 reps per side)
    • Farmer's Carry (moderate weight, 60 seconds)
    • Rest 2-3 minutes between rounds.

4. Extended Warm-ups and Cool-downs

Incorporating longer periods at AeT intensity around other training can subtly increase aerobic volume.

• Description: Instead of a brief 5-10 minute warm-up or cool-down, extend these periods to 15-20 minutes or more at a very comfortable, conversational pace.
• Intensity Cues: Very low RPE (1-2), easy conversational pace.
• Examples:
  • Pre-Weight Training: 20 minutes of light cycling or elliptical at a very easy, conversational pace before a strength session.
  • Post-High-Intensity Interval Training (HIIT): 15-20 minutes of very light jogging or walking after a demanding interval workout to aid recovery and accumulate more AeT time.

Benefits of Aerobic Threshold Training

Consistent AeT training yields numerous physiological adaptations:

• Enhanced Fat Utilization: Improves the body's ability to burn fat for fuel, sparing glycogen stores and delaying fatigue during prolonged exercise.
• Mitochondrial Biogenesis: Increases the number and size of mitochondria, the "powerhouses" of cells, leading to more efficient energy production.
• Improved Capillary Density: Increases the network of tiny blood vessels delivering oxygen and nutrients to working muscles and removing waste products.
• Increased Aerobic Capacity: Builds a robust foundation for all other training intensities, improving overall endurance and stamina.
• Reduced Submaximal Fatigue: Makes moderate efforts feel easier and more sustainable.
• Faster Recovery: Enhances the body's ability to clear metabolic byproducts and recover between demanding sessions.

Integrating Aerobic Threshold Training into Your Program

AeT training should form the bulk of your weekly training volume, particularly for endurance athletes or those seeking significant improvements in aerobic fitness. It complements higher-intensity work (e.g., VO2 max intervals, lactate threshold training) by building the necessary physiological foundation. Periodization often involves a base phase heavily focused on AeT training, gradually incorporating more intensity as fitness improves. Always listen to your body, prioritize recovery, and ensure proper nutrition to support your training demands.