Endurance Terminology

As you start to learn more and more about endurance training you will come across a large amount of specific terminology! Some of this can be confusing and overwhelming, so I wanted to include a page here to give some quick definitions to common terminology. A lot of them will have slightly different definitions depending on who is using them, but these are the definitions I will be using.

Endurance Terminology

Training Zones- Endurance training is commonly separated into different intensity “zones”. There is no universal system, with different sports, federations, and other groups having different ways of delineating training bands. Depending on the approach the zones might be designated with numbers, letter/numbers, or words. This can make talking about training very confusing.

Training Intensity- The severity or magnitude of exertion that training is being conducted at. Typically designated by speed, effort level, power output, or heart rate (can correspond to a training zone).

Training Volume- The amount of total training during a period of time (at the micro level can be as small as a session, at the macro level can be a year or more). Typically measured in either time or distance.

Periodization- The organized structure of training, with the manipulation of variables (primarily volume and intensity) to achieve performance or physiologic goals. Often broken down into blocks (macro, meso, and micro cycles)

Aerobic Threshold- The intensity above which we begin to see lactate accumulate at a faster rate than it can be cleared, however . Exercise below this threshold can be maintained for a long period of time and makes up the bulk of most endurance training. 2.0mmol is often used as the value for this threshold, however the exact numbers will be specific to individuals. Has many names and is often called the first lactate turnpoint, or the first respiratory threshold (or, anaerobic threshold). Generally determined by a lactate test.

Anaerobic Threshold- The intensity above which lactate begins to accumulate exponentially for an increase in intensity. Sustainable duration at this intensity is individual and training dependent, but likely somewhere from 30-60 minutes. Often referred to as the first lactate turn point or respiratory threshold.

*Note* aerobic and anaerobic thresholds are often used interchangeably which can be very confusing.

VO2max- An individual’s maximum rate of oxygen consumption during exercise. Oxygen is transported from the lungs to the mitochondria where it can be used in oxidative phosphorylation. VO2max can be measured either as an absolute value (in Liters per minute) or as a per bodyweight measure (mL/kg/min). The intensity at which one attains VO2max (somewhat depending on testing method) can usually be maintained for roughly 4-7 minutes. Determined by a laboratory test.