This suggests that (provided you are healthy, with good energy, etc.) it's a good idea to incorporate 10 - 20 %
anaerobic training into your schedule (80 - 90 % remaining aerobic).
Not exact matches
The relationship between stress and
anaerobic function is bidirectional: if I make you
train anaerobically I'll increase your stress levels, but if I come up behind you and scream
into your ear, I'll also put you
into anaerobic function (as your body prepares to escape from a threat).
Once you go
into anaerobic, even though you are under / at the official MAF HR, it is impossible to call it an aerobic
training.
The reason I stagger 2 weeks of some
anaerobic training (say, 25 - 30 %) with 2 weeks of aerobic - only
training is to allow yourself to (1) rest between
anaerobic training periods and (2) transfer some of your strength gains
into aerobic speed.
Since we all have a threshold heart rate after which we quickly climb
into anaerobic work, even a few BPM can mark the difference between successful aerobic
training and something else entirely.
But if that interpretation is correct, I don't see how one could add 15 bpm to the
training target since that would clearly put someone
into the
anaerobic range.
During cold or heat
training you go
into the
anaerobic zone at the same speed for 2 reasons: 1, the thermoregulatory system isn't capable, so it has to run at a relatively higher intensity to produce the same result.
What I should tell you is that it's really important to «keep your slow runs slow and your fast runs fast,» meaning that you want to be very sure that adding those 5 BPM isn't crossing the threshold over
into anaerobic function and producing a slightly different (but significantly so)
training stimulus than the one you want from your aerobic
training.
I can't see how
training exclusively in the aerobic zone would make you faster on race day when you are clearly pushing your body
into anaerobic.
Strength
training is fine but the more you do, the less time and energy will go
into your endurance
training (which will hopefully be primarily aerobic) and the greater chance you'll develop an aerobic /
anaerobic imbalance.
And it can happen if you're doing too much aerobic and not incorporating sufficient
anaerobic endurance or strength
into your
training.
Once you are ready to implement HIIT workouts
into your
training, you should follow common sense
anaerobic guidelines — adequate recovery (often 48 hours in between workouts), and adequate breaks (cycle weeks on / off depending on your program).