Aerobic Speed

One of the best ways athletes can measure their endurance is by regularly testing their aerobic speed. Since endurance is the ability to perform more work with the same or less effort, speed—as minutes per mile, miles per hour, laps per time period, and so on—can be used to keep track of progress. This is done with a heart-rate monitor, testing a sub-maximum effort, such as 75 percent of maximum, during running, cycling, or another activity over a given distance and time.

This is important not only to objectively measure progress in building better endurance, but if this progress is halted, or even reversed, due to some physical, chemical, or mental imbalance, you’ll be informed of the problem by a slowing of your pace—often long before you even feel symptoms of any imbalance. This evaluation, the maximum aerobic function test, discussed later, is best performed regularly with the results posted in your training log or calendar.

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Traditional tests that supposedly measure endurance include maximum oxygen uptake (VO2max). This test measures oxygen and carbon dioxide, heart rate, respiratory rate, and other factors while an athlete runs on a treadmill or rides on a stationary apparatus. While this test has been the rage for years in the endurance world, it’s not a practical application for most athletes, and is not a good measure of endurance performance. Endurance can vary greatly among those with the same VO2max, as many athletes can outperform those with higher VO2max levels. A better evaluation of endurance, similarly performed, is the measurement of respiratory quotient as described below, which evaluates the percentage of fat and sugar burning at specific heart rates.

Endurance athletes include triathletes, runners, cyclists, mountain bikers, swimmers, ultramarathoners, skaters, and cross-country skiers. But others not usually thought of as endurance athletes must possess endurance ability or they will succumb to injury and short athletic life spans. These include basketball, hockey, football, soccer, and baseball players, those involved in racquet sports, and even racecar drivers. I do not necessarily include track-and-field sprinters, downhill skiers, competitive weight lifters, and others in this category of endurance athletes. However, they have many similar needs and can benefit greatly by following techniques and philosophies described in this book. For example, developing endurance can improve circulation to and from sprint muscle fibers, making them more effective. In addition, sprinters, jumpers, and other track and field athletes often must endure relatively long periods during competition, spending hours or even days waiting to complete their final events. Improved endurance can help prevent a loss of fitness during these periods between events.

Regardless of age, sport, or gender, virtually all aspects of our body and brain contribute to create optimal endurance. This idea can best be understood if we view endurance as an equilateral triangle.