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SpeedTra n ng EnduranceTraining

C rcu tTra n ng Whatistheobjectiveofendurancetraining?

TOPICS The objective of endurance training is to develop the energy production
systemstomeetthedemandsoftheevent.
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Whataretheenergyproductionsystems?
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Anatomy&Physiology Adenosinetriphosphate(ATP)isachemicalcompoundthatsuppliesenergyfor
muscular contraction. Actively contracting muscles obtain ATP from glucose
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stored in the blood stream and the breakdown of glycogen stored in the
FitnessDevelopment muscles. Exercising for long periods of time will require the complete
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TEXTTRANSLATOR Whattypesofendurancearethere?

D l Se n The types of endurance are aerobic endurance, anaerobic endurance, speed
endurance and strength endurance. A sound basis of aerobic endurance is
ev r tarafndandesteklenmekted r
fundamentalforallevents.

Work conducted by Gastin (2001)[1] provides estimates of anaerobic and

Adsby Google aerobicenergycontributionduringselectedperiodsofmaximalexercise(95%
effort).
CoachTra n ng
Duration %Aerobic %Anaerobic
Qual tyTra n ng
010seconds 6 94

015seconds 12 88

SITESEARCHFACILITY 020seconds 18 82

030seconds 27 73

045seconds 37 63
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060seconds 45 55
SearchBRIANMAC
075seconds 51 48

090seconds 56 44

0120seconds 63 37

0180seconds 73 27

0240seconds 79 21

AerobicEndurance
 During aerobic (with oxygen) work, the body is working at a level that the
demands for oxygen and fuel can be meet by the body's intake. The only
waste products formed are carbon dioxide and water which are removed by
sweatingandbreathing.

Aerobicendurancecanbesubdividedasfollows:

Shortaerobic2minutesto8minutes(lactic/aerobic)
Mediumaerobic8minutesto30minutes(mainlyaerobic)
Longaerobic30minutes+(aerobic)

Aerobicenduranceisdevelopedusingcontinuousandintervalrunning.
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Continuousdurationrunstoimprovemaximumoxygenuptake
Cycl ngTra n ng (VO2max)
Intervaltrainingtoimprovetheheartasamuscularpump
Aerob cTra n ng
Aerobicthreshold

The aerobic threshold, point at which anaerobic energy pathways start to

operate, is around 65% of maximum heart rate. This is approximately 40
beatslowerthantheanaerobicthreshold.Theaerobicthresholdsofuntrained
malesrangefrom35to65%VO2max[2].

Anaerobicendurance

Duringanaerobic(withoutoxygen)work,involvingmaximumeffort,thebody
is working so hard that the demands for oxygen and fuel exceed the rate of
supply and the muscles have to rely on the stored reserves of fuel. The
muscles,beingstarvedofoxygen,takethebodyintoastateknownasoxygen
debtandlacticstartstoaccumulateinthemuscles.Thispointisknownasthe
lacticthresholdoranaerobicthresholdoronsetofbloodlactateaccumulation
(OBLA). Activity will not be resumed until the lactic acid is removed and the
oxygendebtrepaid.

The body can resume limited activity after a small proportion of the oxygen
debthas been repaid. Since lacticacidisproduced, the correct term for this
pathwayislacticanaerobicenergypathway.

The alactic anaerobic pathway is when the body is working anaerobicallybut

withouttheproductionoflacticacid.Thispathwaydependsonthefuelstored
inthemusclewhichlastsforapproximately4secondsatmaximumeffort.

Anaerobicendurancecanbesubdividedasfollows:

Shortanaerobiclessthan25seconds(mainlyalactic)
Mediumanaerobic25secondsto60seconds(mainlylactic)
Longanaerobic60secondsto120seconds(lactic+aerobic)

Anaerobic endurance can be developed by using repetition methods of high

intensityworkwithlimitedrecovery.

Anaerobicthreshold

Theanaerobicthreshold,thepointatwhichlacticacidstartstoaccumulatesin
the muscles, is considered to be somewhere between 80% and 90% of your
maximum heart rate and is approximately 40 beats higher than the aerobic
threshold. Your anaerobic threshold can be determined with anaerobic
thresholdtesting.

Speedendurance
Speed endurance is used to develop the coordination of musclecontraction.
Repetition methods are used with a high number of sets, low number of
repetitions per set and intensity greater than 85% with distances covered
from60%to120%ofracingdistance.Competitionandtimetrialscanbeused
inthedevelopmentofspeedendurance.

Examplesessions

The following are the different types of speed endurance sessions with
examplesfora800mathletetargetingasubtwominute800m.

Pyramids200m,300m,400m,300m,200m(frp)[3',4',5',4']
Uptheclock600m,700m,800m(frp)[8']
Downtheclock800m,700m,600m(frp)[8']
Differentials4x400m(1st200m32",2nd200m28")[8']
Overdistance4x1200m(srp)[8']
Underdistance2x(3x400m)(frp)[3',8']
Quality3x600m(rp)[8']

'=minute,"=seconds,frp=fasterthantargetracepace,
srp=slowerthantargetracepace,rp=targetracepace

Strengthendurance

Strength endurance is used to develop the athlete's capacity to maintain the

qualityoftheirmuscles'contractileforce.Allathletesneedtodevelopabasic
level of strength endurance. Examples of activities to develop strength
endurancearecircuittraining,weighttraining,hillrunning,harnessrunning,
Fartleketc.

Effectontheheart

As an endurance athlete, you will develop an athlete's heart which is very

differenttothenonathlete'sheart.Youwillhave:

BradycardiaLowrestingpulserateofunder50bpm
ECGshowsventricularhypertrophy(thickeningoftheheartmusclewall)
Xrayrevealsanenlargedheart
Bloodtestsshowsraisedmuscleenzymes

The above for the average person (non athlete) indicate a probable heart
block, hypertension, heart failure, a recent myocardial infarct or
cardiomyopathy. Should you need to go into hospital or see your doctor, you
shouldinformthemthatyouareanenduranceathlete.

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References
1.GASTIN,P.B.(2001)Energysysteminteractionandrelativecontribution
duringmaximalexercise.SportsMed,31(10),p.725741
2.McLELLAN, T. M. and SKINNER, J.S. (1981) The use of the aerobic
thresholdasabasisfortraining.CanJApplSportSci.6(4),p.197201.

RelatedReferences
Thefollowingreferencesprovideadditionalinformationonthistopic:

DAVIS, J. A. et al. (1979) Anaerobic threshold alterations caused by

endurance training in middleaged men. Journal of applied physiology:
 respiratory, environmental and exercise physiology, 46 (6), p. 1039
1046
HELGGERUD, J. et al. (2001) Aerobic endurance training improves
soccer performance. Medicine and Science in Sports and Exercise, 33
(11),p.19251931
TABATA, I. et al. (1996) Effects of moderateintensity endurance and
highintensity intermittent training on anaerobic capacity and
VO2max.Medicineandscienceinsportsandexercise,28(10),p.1327
1330

PageReference
Ifyouquoteinformationfromthispageinyourworkthenthereferencefor
thispageis:

MACKENZIE,B.(1997)EnduranceTraining[WWW]Availablefrom:
https://www.brianmac.co.uk/enduranc.htm[Accessed10/2/2017]

RelatedPages
ThefollowingSportsCoachpagesprovideadditionalinformationonthistopic:

ArticlesonEndurance
BooksonRunning
ContinuousandIntervalTraining
CrossCountryTraining
EnduranceLiteratureReviews
FartlekTraining
vV02maxTraining

AdditionalSourcesofInformation

Forfurtherinformationonthistopicseethefollowing:

BEASHEL, P. and TAYLOR, J. (1996) Advanced Studies in Physical

EducationandSport.UK:ThomasNelsonandSonsLtd.
BEASHEL, P. and TAYLOR, J. (1997) The World of Sport Examined. UK:
ThomasNelsonandSonsLtd.
BIZLEY, K. (1994) Examining Physical Education. Oxford Heinemann
EducationalPublishers
DAVIS, B. et al. (2000) Physical Education and the Study of Sport. UK
London:HarcourtPublishersLtd.
GALLIGAN,F.etal.(2000)AdvancedPEforEdexcel.OxfordHeinemann
EducationalPublishers
McARDLE, W. et al. (2000) Essentials of Exercise Physiology. 2nd ed.
Philadelphia:LippincottWilliamsandWilkins

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