Anaerobic Capacity: Assessment Methods, Benefits, and Considerations

How Do You Assess Anaerobic Capacity?

Assessing anaerobic capacity involves evaluating an individual's ability to generate significant power and work output during high-intensity, short-duration activities, primarily through laboratory-based direct measures or practical field-based indirect tests.

Understanding Anaerobic Capacity

Anaerobic capacity refers to the maximum amount of energy that can be produced by the body's anaerobic energy systems (ATP-PCr and anaerobic glycolysis) during intense, short-duration physical activity. Unlike aerobic metabolism, which requires oxygen and is sustainable for longer periods, anaerobic metabolism generates energy rapidly without oxygen, fueling efforts like sprinting, jumping, and heavy lifting. This capacity is crucial for athletes in sports requiring bursts of power and speed, such as track and field, weightlifting, team sports, and combat sports.

Why Assess Anaerobic Capacity?

Assessing anaerobic capacity provides invaluable data for various purposes:

• Performance Prediction: Identifies an individual's potential for activities demanding high power output.
• Training Prescription: Helps coaches and trainers design specific, effective training programs tailored to improve an athlete's anaerobic power and capacity.
• Progress Tracking: Monitors the effectiveness of training interventions over time, showing improvements or plateaus.
• Talent Identification: Can assist in identifying individuals with high anaerobic potential in specific sports.
• Rehabilitation: Guides return-to-sport protocols by ensuring adequate power recovery after injury.

Direct Assessment Methods (Laboratory-Based)

These methods offer high accuracy and are often considered the "gold standard" due to controlled environments and sophisticated equipment.

• Wingate Anaerobic Test (WAnT)

  • Description: The most widely recognized and accepted laboratory test. It involves a maximal 30-second cycling sprint against a predetermined resistance (typically based on body mass).
  • Measurements:
    • Peak Power (PP): The highest power output achieved during any 5-second interval, representing anaerobic power (ATP-PCr system).
    • Mean Power (MP): The average power output over the entire 30-second test, reflecting anaerobic capacity (glycolytic system).
    • Fatigue Index (FI): The percentage decline in power from peak to minimum, indicating an individual's rate of fatigue.
  • Pros: Highly reliable and valid, provides comprehensive data on both power and capacity.
  • Cons: Requires specialized cycle ergometer (e.g., Monark), trained personnel, and is physically demanding.

• Maximal Accumulated Oxygen Deficit (MAOD)

  • Description: This method quantifies the difference between the oxygen demand of a supramaximal exercise bout and the actual oxygen consumed during that bout. It's a theoretical measure of the total anaerobic energy contribution.
  • Measurements: Calculated by extrapolating the linear relationship between oxygen uptake and submaximal work rates to predict the oxygen demand at a supramaximal intensity.
  • Pros: Considered a direct measure of anaerobic capacity.
  • Cons: Complex calculation, highly sensitive to methodological errors, and requires extensive preliminary testing (multiple submaximal and one supramaximal bout).

• Critical Power/Velocity Test

  • Description: While primarily used to define the aerobic-anaerobic transition zone, critical power (for cycling) or critical velocity (for running) tests can indirectly assess anaerobic capacity. It involves performing several exhaustive bouts at different high intensities.
  • Measurements: Anaerobic Work Capacity (AWC) is derived from the intercept of the power-time or velocity-time relationship, representing the finite amount of work that can be performed above critical power/velocity.
  • Pros: Provides insights into both aerobic and anaerobic limits.
  • Cons: Requires multiple maximal efforts on separate days, complex data analysis.

Indirect Assessment Methods (Field-Based)

These practical tests are more accessible, requiring less specialized equipment, making them suitable for widespread use in various settings.

• Anaerobic Sprint Tests

  • Description: Involve maximal effort sprints over short distances or shuttle runs with minimal recovery.
  • Examples:
    • 30- to 60-meter Sprints: Measures peak speed and acceleration, reflecting anaerobic power.
    • 300-Yard Shuttle Run: Involves six 50-yard sprints with quick changes of direction. Measures speed endurance and anaerobic capacity.
    • Repeated Sprint Ability (RSA) Tests: Multiple maximal sprints (e.g., 6 x 20m or 40m) with short recovery periods (e.g., 20-30 seconds). Measures the ability to repeatedly produce high power outputs and recover quickly.
    • Running-Based Anaerobic Sprint Test (RAST): Six 35-meter maximal sprints with 10 seconds of recovery between each. Measures peak power, average power, and fatigue index similar to the Wingate but in a running format.
  • Measurements: Time to complete the sprint, total time for shuttle runs, average power, peak power, and fatigue index for RAST.
  • Pros: High ecological validity (sport-specific), simple to administer, requires minimal equipment.
  • Cons: Less precise than lab tests, influenced by technique, pacing, and environmental factors.

• Vertical Jump Test

  • Description: Measures the maximum height an individual can jump from a standing position.
  • Measurements: Jump height (e.g., using a Vertec, jump mat, or wall). Various equations (e.g., Lewis formula, Sayers equation) can estimate peak power output from jump height and body mass.
  • Pros: Simple, quick, requires minimal equipment, highly correlated with lower body power.
  • Cons: Primarily measures lower body power, not total anaerobic capacity; technique can influence results.

• Standing Broad Jump Test

  • Description: Measures the horizontal distance an individual can jump from a standing position.
  • Measurements: Distance jumped from the take-off line to the nearest point of landing.
  • Pros: Simple, quick, requires no specialized equipment, good indicator of lower body explosive power.
  • Cons: Similar to the vertical jump, it measures power rather than full anaerobic capacity and is influenced by jumping technique.

Interpreting Results and Application

Interpreting anaerobic capacity assessment results requires context. Scores should be compared to normative data for age, sex, and sport-specific populations. Importantly, results should always inform training. For example, a low mean power on a Wingate test might indicate a need for glycolytic training (e.g., 30-60 second maximal intervals), while low peak power might suggest focusing on power-specific training (e.g., plyometrics, heavy resistance training).

Considerations for Assessment

• Specificity: The chosen test should mimic the movements and energy demands of the sport or activity an individual participates in.
• Safety: Ensure proper warm-up, cool-down, and spotting if necessary. Maximal effort tests are demanding and carry a risk of injury.
• Equipment Calibration: For laboratory tests, ensure equipment is regularly calibrated for accuracy.
• Tester Proficiency: The person administering the test should be trained and consistent in their procedures.
• Subject Preparation: Individuals should be well-rested, hydrated, and have avoided strenuous activity for at least 24-48 hours prior to testing. Nutritional status can also impact performance.
• Environmental Factors: Temperature, humidity, and altitude can affect performance, especially in field tests.

Conclusion

Assessing anaerobic capacity is a vital component of a comprehensive fitness evaluation, particularly for athletes and individuals engaged in high-intensity activities. While direct laboratory methods like the Wingate Anaerobic Test offer the highest precision, practical field-based tests provide accessible and ecologically valid alternatives. By understanding the principles of anaerobic metabolism and employing appropriate assessment tools, fitness professionals can gain valuable insights into an individual's power and work capacity, enabling the design of targeted training programs for enhanced performance and health.