At is an anaerobic threshold. Below this threshold, it can be understood as pure aerobic exercise. Above this threshold, oxygen is mixed and lactic acid begins to accumulate. 20 may be 20 kilometers or 20 minutes.
St running is a running method that can eliminate the stiffness of legs and feet caused by jogging after running. It is almost a faster running method with a step frequency of more than 200. You don't need to run very far, just tens of meters. 4ST means doing it four times.
Anaerobic threshold, namely anaerobic limit, refers to the sudden increase of blood lactic acid concentration at a certain running speed. Because there is a significant correlation between anaerobic threshold and race results, anaerobic threshold has become a general index to guide marathon training.
Knowing the anaerobic threshold is very helpful for marathon runners to choose the most suitable stride and use their physical fitness correctly. Moreover, applying anaerobic threshold to running and screening training methods can achieve the purpose of training one or another energy supply system (carbohydrate, fat).
Therefore, it is necessary to test the heart rate regularly in training to determine the corresponding relationship between each athlete's heart rate and running speed, and remember that the improvement of anaerobic threshold speed of each athlete cannot be at the same level, because it depends on each athlete's physical condition and training plan.
Importance of anaerobic threshold:
From the point of view of cardiovascular and endurance, the ability to use lactic acid in muscles as fuel is one of the most important training adaptations you can make as an athlete. This is why it is important to have a strong anaerobic system to maximize your cardiovascular potential.
Increasing the aerobic threshold is aimed at reducing the rate of lactic acid production. If the aerobic threshold has been raised to the maximum, then we can focus on improving the body's ability to remove lactic acid.