Anaerobic Capacity: Calculation Methods, Tests, and Interpretation

How do you calculate anaerobic capacity?

Calculating anaerobic capacity involves assessing the total amount of energy an individual can generate through anaerobic metabolic pathways during maximal, short-duration efforts, primarily through laboratory-based tests like the Wingate Anaerobic Test or various field-based performance assessments.

Understanding Anaerobic Capacity: A Foundation

Anaerobic capacity refers to the total amount of work that can be performed using the body's anaerobic energy systems. These systems do not require oxygen and are crucial for high-intensity, short-duration activities such as sprinting, jumping, and rapid changes of direction. The primary anaerobic systems are:

• Adenosine Triphosphate-Phosphocreatine (ATP-PCr) System: Provides immediate energy for very short bursts (0-10 seconds) of maximal effort, contributing significantly to anaerobic power.
• Glycolytic System: Produces energy by breaking down glucose without oxygen, sustaining high-intensity efforts for a slightly longer duration (approximately 10-120 seconds), contributing significantly to anaerobic capacity.

It's vital to distinguish between anaerobic power (the maximal rate at which energy can be produced anaerobically) and anaerobic capacity (the total amount of work that can be performed using anaerobic pathways). While related, capacity focuses on the sustainability of high-intensity output, whereas power emphasizes peak explosive force.

Laboratory-Based Assessment: The Gold Standard

The most precise and widely accepted method for assessing anaerobic capacity is conducted in a controlled laboratory setting.

The Wingate Anaerobic Test (WAnT)

The Wingate Anaerobic Test is considered the gold standard for evaluating both anaerobic power and capacity. It's a supramaximal cycling test designed to elicit the highest possible anaerobic contribution.

• Procedure: The individual pedals maximally on a cycle ergometer against a predetermined resistance (typically based on body mass, e.g., 0.075-0.1 kg per kg body weight) for 30 seconds.
• Measurements and Calculation: Specialized software connected to the ergometer calculates several key metrics:
  • Peak Power Output (PPO): The highest power output achieved during any 5-second interval of the test. This primarily reflects the ATP-PCr system's contribution (anaerobic power). Measured in Watts (W).
  • Mean Power Output (MPO): The average power output maintained throughout the entire 30-second test. This is the primary indicator of anaerobic capacity, reflecting the glycolytic system's ability to sustain high-intensity work. Measured in Watts (W).
  • Total Work (TW): The total amount of work performed during the 30 seconds (MPO x 30 seconds). Also a direct measure of anaerobic capacity. Measured in Joules (J) or kilojoules (kJ).
  • Fatigue Index (FI): The percentage decline in power from the peak power to the minimum power output, indicating the rate of fatigue.

Calculation Example for Mean Power: If an individual generates an average of 600 Watts over 30 seconds, their Mean Power Output (MPO) is 600 W, and their Total Work (TW) is 18,000 Joules (600 W * 30 s).

Field-Based Assessment: Practical Approaches

While less precise than laboratory methods, field tests offer practical, accessible ways to estimate anaerobic capacity, often through performance outcomes that reflect anaerobic energy contribution.

Running-Based Tests

These tests typically involve maximal effort over a specific distance or duration.

• 300-Yard Shuttle Run Test:
  • Procedure: The individual runs 25 yards (22.86 meters) back and forth six times (total 300 yards or 274.32 meters) as quickly as possible.
  • Calculation: The total time taken to complete the run is recorded. A faster time indicates greater anaerobic capacity and power.
• Repeated Sprint Ability (RSA) Tests:
  • Procedure: Involves multiple short, maximal sprints (e.g., 6 x 30 meters) with brief recovery periods (e.g., 10-30 seconds) between sprints.
  • Calculation: Total time for all sprints, average sprint time, and fatigue index (decline in sprint performance) are calculated. These metrics reflect the ability to repeatedly produce high power outputs and recover anaerobically.
• 30-Second Maximal Sprint Test:
  • Procedure: Sprint maximally for 30 seconds, covering as much distance as possible.
  • Calculation: Total distance covered or average speed provides an indication of anaerobic capacity.

Jump-Based Tests

Jump tests primarily assess explosive power, which is a component of anaerobic capacity, particularly the ATP-PCr system.

• Vertical Jump Test:
  • Procedure: Measures the maximal height an individual can jump from a standing or countermovement position.
  • Calculation: Jump height (in cm or inches) is directly measured. While not a direct measure of anaerobic capacity, jump height can be used in equations (e.g., Lewis formula, Sayers equation) to estimate peak power output, which is highly correlated with anaerobic power.
• Standing Long Jump:
  • Procedure: Measures the horizontal distance an individual can jump from a standing position.
  • Calculation: The distance jumped (in cm or inches) is recorded. Similar to the vertical jump, it reflects explosive leg power.

Interpreting and Applying Anaerobic Capacity Data

Once anaerobic capacity is assessed, the data can be used for several purposes:

• Performance Benchmarking: Compare an individual's results to normative data for their age, sex, and sport.
• Training Prescription: Tailor training programs to enhance specific aspects of anaerobic fitness. For example, low mean power in the Wingate test might suggest a need for more glycolytic training.
• Monitoring Progress: Track improvements over time in response to training interventions.
• Talent Identification: Identify individuals with high anaerobic potential suitable for sports requiring explosive and sustained high-intensity efforts.

Limitations and Nuances in Measurement

• Test Specificity: Each test measures slightly different aspects of anaerobic performance. The Wingate is comprehensive but specific to cycling; running tests are specific to running.
• Maximal Effort Requirement: All anaerobic capacity tests require maximal effort and high motivation from the participant, which can influence results.
• Technical Proficiency: The individual's skill and technique in performing the test can affect outcomes.
• Distinguishing Power vs. Capacity: Remember that while many field tests provide insight into anaerobic performance, the Wingate test offers a more distinct separation and measurement of both anaerobic power and capacity.

Conclusion: Leveraging Anaerobic Insights for Performance

Calculating anaerobic capacity provides invaluable insights into an individual's ability to perform high-intensity, short-duration activities. While laboratory tests like the Wingate Anaerobic Test offer the most precise and detailed measurements, practical field tests provide accessible and useful estimations. Understanding these metrics empowers athletes, coaches, and fitness professionals to design targeted training programs, monitor progress, and optimize performance in sports and activities where anaerobic energy systems are paramount.