How to train for anaerobic capacity?

To train for anaerobic capacity, Andrew Huberman and Andy Galpin from the Huberman Lab series suggest the following principles and methods:

1. Exercise Selection:

   • Choose exercises you are comfortable with and that do not cause discomfort or injury. For example, running, cycling, rowing, or using an assault bike are recommended.
   • Avoid exercises with heavy eccentric loads due to the high repetitions and intensity required 1.

2. Training Protocol:

   • Perform high-intensity sprints or intervals. This could be a 1-minute all-out sprint with rest intervals, repeated several times in a session.
   • A practical example includes sprinting the straightaways of a track and walking the corners, or doing Tabata intervals (e.g., 30 seconds on, 30 seconds off) 2.
   • Aim for 5-6 minutes of all-out work per week, divided into 20-60 second bouts with sufficient rest in between 3.
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       1

       Anaerobic Training Insights

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       2

       Enhancing Anaerobic Capacity

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       3

       High-Intensity Training

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       4

       Anaerobic Endurance Training

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       5

       Anaerobic Capacity Insights

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3. Frequency and Progression:

   • Perform these high-intensity intervals 1-2 times a week to enhance anaerobic capacity without overtraining.
   • Gradually increase the intensity or the number of repetitions as your fitness improves 3.

4. Physiological Adaptations:

   • Anaerobic training improves mitochondrial respiration and increases the ability of muscles to generate energy efficiently under high-intensity conditions.
   • It also enhances neuron-muscle engagement, enabling better performance in short, intense efforts repeatedly 4.

5. Testing Anaerobic Capacity:

   • Measure your progress by tracking your heart rate recovery post-exercise. A good recovery is about a half-beat per second reduction in heart rate.
   • Testing can be done with maximal effort on any preferred exercise mode like sprinting, rowing, or cycling for about 30 seconds to a minute 5.

Following these guidelines can help you effectively train and improve your anaerobic capacity.