Related
This discussion has been locked.
You can no longer post new replies to this discussion. If you have a question you can start a new discussion

How to get a high anaerobic effect?

BreezyHorror
over 1 year ago

My Garmin Connect app is constantly telling me that I've got an Anaerobic Shortage. I've never had a run classed as Anerobic and I would like to change this.

I do runs that it classes as VO2 Max a couple of times a week and these give a small Anaerobic TE of around 1.5 and an Aerobic TE of 4.1. My High Aerobic bar is always pretty much maxed out.

My VO2 Max runs consist of sprinting all out up a steep incline, which maxes out my heart rate, and then I jog back down and repeat this half a dozen or so times.

Could it be that I need to give my heart rate more time to recover and drop down to Z2? Currently with my hill sprints as soon as I've jogged to the bottom of the hill I turn around and sprint back up it.

Cheers.

  • 0 over 1 year ago

    I usually have plenty of anaerobic effort, but I miss out on high aerobic effort. I do this on purpose. 
    I do my intervals with long enough pause to let my heart rate drop well down. To get high anaerobic benefit, go for low average heart rate with high BPM spikes.

  • 0 over 1 year ago in reply to ovekvam

    Thanks. Appreciate the response - I’ll give this a go next run. 

  • 0 over 1 year ago

    It's worth checking that you are happy with your max HR. The HR zones are based on it by default. If you manually enter a lower max HR your runs will be classed differently.   This may or may not be correct!

  • 0 over 1 year ago

    I've gotten the same notification quite a bit. I've managed to get in the "anaerobic" zone while doing my normal strength training, especially compound lifts like deadlifts and squats. 

  • 0 over 1 year ago

    I've gotten the same notification quite a bit. I've managed to get in the "anaerobic" zone while doing my normal strength training, especially compound lifts like deadlifts and squats. 

  • 0 over 1 year ago

    I don't think anaerobic effect is working properly on 255 since the beginning of this year 

    today i did 24x10sec sprints, hardest session i've ever done, and got just 1.9 anaerobic

    Garmin suggestion today was 8 x 15 sec for 2.5, but i did 8 x 20 sec last week and only got 2.0 so I knew that wasn't going to work - all slow walks between sprints, 40-50bpm difference peak-recovery

    I am nowhere near fit enough for 24x10sec sprints to have just a "slight" impact on anaerobic fitness Sweat smile 

    and since jan, every time I have a rest day, once a week, status changes to "maintaining", this despite consistent vo2max increase for nearly 3 months

    my max HR has recently been pushed to 192 by my 255, my theoretical max is 177, so it does seem a tad high, but still within the normal +/-20bpm possible range

  • 0 over 1 year ago in reply to 3715016

    It seems to be completely unreliable - most of the time my FR255 scolds me for anerobic shortage, then a couple of days ago I did a Strength activity and forgot to use my chest HRM. My watch HR started sensibly then went really erratic with a spike of double what I reckon the correct HR was. My watch marked this as a big tick for anaerobic load focus.  For once I am in the 'Balanced' range. 

    Yesterday I went for a run and mixed it up to include a few sprints but this time I used my chest HRM and my watch judged this as zero anaerobic work ...  

    Pretty much all the measures that Garmin interprets are really unreliable and erratic for me. Not just this. The sleep and nap detection is even worse.

  • 0 over 1 year ago

    Anaerobic is all about sudden spikes (ie the difference between rest and exercise).

    Firstly, its hard on the wrist based HRM.  It tends to miss spikes due to the averaging and smoothing so often wont credit you with the sudden spike required on an aerobic workout.  A chest strap makes this easier.

    But the thing i found is the rest time is critical.  You have to have long enough to get that HR back down lot before doing a repeat.  I couldnt do it on hill springs/jog as the jog kept the rate too high after a few reps.

    If you can get your HR back down to a zone 1 or similar thats ideal.  If not, as low as practical.

    I find 100-200m repeated with 2 or 3 mins rest in-between with a chest strap gets good anaerobic credit.