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Hints on increasing anaerobic training effect

Did a hard 9 miler(for me) today which produced a 4.3 aerobic training effect and .02 anaerobic training effect. I have had the watch for 3 weeks- 145 miles of road running. I noted someone had posted a 3.9 anaerobic training effect. At 74, my VO2 max reflects 45. Max HR is 180. Today’s run my AVG HR- with HR strap was 145. Avg pace was 10:08. That included a first mile warm up of around 12 minutes. 5 K race pace for me is currently 8:40-8:45.
would like some input from those who do,some “serious”running. Thanks. Nick

0 AllanOlesen67 over 7 years ago

Not sure that, big picture, it's a good idea (tm) to skip your warm up to crank up your AnTE score.

Well, in my case it is the other way around. I am trying to do pure aerobic running, and I want to keep my heart rate low during warm up, so I don't end up doing a counter-productive, anaerobic warm up. But due to this phenomenon, even my slowest running speed will cause a too high heart rate during warm up.

Anyway, my problems are completely off topic in this thread which is about anaerobic training, not aerobic training. So I will stop now. Thank you for responding.

0 Nighthawk700 over 7 years ago

I did my first run with the 645 this morning. I'm a "run/walker" so I take frequent walk breaks. Today I decided to do 5K at 1:10/25 (1 min 10 sec run, 25 sec walk, repeat). I ran it a lot faster than I usually do my training runs, just to mix things up since it was a shorter distance (normally I go 5 miles). I wound up with a rating of 4.2 for aerobic and 3.0 for anaerobic. My VO2 was 47 (first time I got higher than 46). Just wanted to toss this in as a data point.

(Funny after note - my "I'm not a robot" verification wanted me to pick pictures that were of mountains or hills. Another reminder of the hill repeats!! :p )

0 jkissane_ over 7 years ago

An 8k tempo run today with ~15 mins warm up beforehand & ~10 mins cool down afterwards gave me 4.3 aerobic & 2.0 anaerobic.

0 runn over 7 years ago

Interesting info. Thanks. I realize there are a lot of variables. Knowing you Max HR is an important first step for these metrics. Using formulas often don’t work for a lot of folks. Also, age, VO2 max, etc impact.. using the watch for 3-4 weeks and putting some running miles in ie 100 or so will get info more accurate for each of us. Keep info coming. Be interested to see age, VO2 max, race times. Then the numbers mean a little more or are more relevant. Nick