What Are the Thresholds of Training?

When training for an athletic event it is important that you train at the appropriate training thresholds for your event. Training thresholds refer to your heart rate levels when you are training. Three main types of thresholds are important to train in: aerobic, anaerobic and the lactate threshold.

  1. Aerobic Threshold

    • The aerobic threshold of training requires you work out at less than 80 percent of your maximum heart rate. Your maximum heart rate can be found by subtracting your age from 220. Training at your aerobic threshold, whether running, biking, swimming or any other sport, teaches your body to become more efficient at utilizing oxygen and stored fat.

    Anaerobic Threshold

    • Anaerobic training includes any training above the aerobic threshold of 80 percent of your maximum heart rate. Training anaerobically strains your muscles, and your heart and lungs, which increases your muscles' abilities to utilize less oxygen while working hard. This will increase your speed over time as well as your endurance over long distances.

    Lactate Threshold

    • The lactate threshold is anaerobic training, as it is training above the aerobic threshold. The difference with lactate threshold training is that when you train at the lactate threshold, you are training at the maximum heart rate that you are able to tolerate. Often this type of training is referred to as "interval training" because you train as hard as you can for a few seconds, then rest and repeat. This will also train your body to maintain an increased speed and stamina over time.

    Recovery

    • While training in recovery zone is not an actual threshold, it is important for a successful training regimen. If you do not allow your muscles to recover after long or difficult workouts, you increase your chances of injury, exhaustion and the inability to continue your training. To recover, work out in your aerobic zone at about 50 percent to 60 percent of your maximum heart rate. This will increase your blood flow to oxygenate your muscles and speed recovery.