How Do You Calculate Your Aerobic Threshold?
Your Aerobic Threshold (AeT) is the level of exercise intensity at which your body transitions from primarily using fat as a fuel source to primarily using carbohydrates. This transition point is important because it can impact your ability to perform sustained exercise without fatigue. By training at or just below your AeT, you can improve your cardiovascular fitness and aerobic endurance.
In this article, I will discuss different methods for determining your AeT and how to incorporate this information into your training program.
Method 1: MAF Test
The maximal aerobic function (MAF) formula is a simple but effective way to determine your AeT. This formula is 180 - age = AeT. For example, a 30 year old would be 180-30=150 for their AeT heart rate.
Method 2: Ventilatory Threshold Test
The ventilatory threshold (VT) test is a more advanced method for determining your AeT. This test measures your breathing rate and the amount of carbon dioxide you exhale during exercise. To perform the test, warm up for 10-15 minutes and then increase your exercise intensity every minute until you reach a point where your breathing rate increases noticeably. This is your VT, which is slightly higher than your AeT.
Method 3: Blood Lactate Test
The blood lactate test is the most accurate way to determine your AeT. During this test, small samples of blood are taken at increasing levels of exercise intensity to measure the lactate levels in your blood. Your AeT is the point at which your lactate levels begin to increase significantly.
Once you have determined your AeT, it is important to incorporate this information into your training program. This is effectively known as “Zone 2 Cardio.” To improve your aerobic fitness and endurance, focus on training at or just below your AeT for longer periods of time. This can include activities such as long runs, hikes, or bike rides at a steady pace.
In addition to traditional aerobic exercise, consider incorporating high-intensity interval training (HIIT) into your routine. HIIT involves short bursts of very intense exercise followed by periods of rest. This type of training can help improve your aerobic fitness and increase your endurance, even at higher exercise intensities.
