Skip to content

Narrow screen resolution Wide screen resolution Auto adjust screen size Increase font size Decrease font size Default font size
You are here:Home arrow Science of Triathlon arrow Aerobic Threshold arrow Aerobic Base Training

Aerobic Base Training

Slow is definitely the new FAST!
Improving Your Aerobic Base Training 

The word aerobic simply means "with oxygen," and many people have a basic understanding of what aerobic base training includes, that is, improving your overall aerobic abilities so that you can perform any activity for a longer period of time without being winded or getting tired and worn out.  This is unlike weight training where you are simply trying to build larger or stronger muscles.  Aerobic base training simply refers to training your body to better utilize oxygen and blood to help your muscles last longer during physical activity.

What many don't understand about aerobic base training is that it often means slowing down in your workout or training regimen in order to train your body in a quality way.  Athletes get very used to pushing themselves harder and faster in order to improve - if you want stronger muscles, lift more weights.  If you want better aerobic performance, run longer.  This is what they're told from the very beginning of training, but real aerobic base training means slowing down and getting a quality workout, not just adding an additional quantity of minutes. 

Aerobic base training has to do with how hard your heart is working; when your heart is beating its hardest and fastest, such as when you're running as fast as you can, it's at 100% of its maximum or the threshold.  Obviously you can't keep this up for very long as it would be damaging and it's just physically impossible.  Base training means increasing the distance you can keep your heart at around 65%-75% of the threshold or maximum rate.  Often this means slowing down to a fast walk or slow jog, rather than running outright the way you've been trained.  When you're truly aerobic base training you are working your heart and your lungs at a steady pace rather than forcing them to do more than they really can.  By doing this they're going to be stronger overall. 

Many athletes do aerobic base training in the off season when they don't need to worry that much about improving their time.  This gives their body a chance to get stronger for the upcoming season of competition - and this is why it's called a base training; you're creating a good base or foundation for all your other training.  After all, if your heart and lungs aren't strong then there's no point in lifting weights to build up your other muscles.