How to Train Your Anaerobic Threshold to Improve Endurance 

This and your previous video are the best explanation about systems, energy, and training I’ve seen on RU-vid. Thanks for making this!!

One of the best and informative videos on RU-vid. Wish i knew about this 10 years ago when i started running. Still inspires me to rethink my training around exercise physiology...many thanks!!!

Your videos are great. Clear and concise. I’ve been using them with my students and for myself as a coach. Appreciate your work. Thank you

Thank you for the clear and concise presentation, I will definently try it in my training

Extraordinary skill of explanation.🎉

Very clear. Thank you.

Beautifully explained! 🙌👍

Thank you for helping me on my way to achieving my mountain bike fitness & racing goals. Simon, Christchurch, New Zealand.

Excellent video!

always enjoy your videos ,very easy to understand

Great video, thank you!

Another great video 👍

This is an excellent presentation. Very concise and educative video....Please keep up the great work.

Thank you for this, great video.

Great videos - thanks!

Very informative. Thanks 🙏

This is valuable information 👌🏼

I found this very useful thank you!

Great information Doctor, I had open heart surgery in 2002, a 4X bypass and I was only 46, I know the Bruce protocol test specs well. 20% progression X4 weeks =80% not 100 so it would take 5 weeks to reach 200. I had a VERY good Cardiologist after the operation, caring and knowledgeable. Yes I used to ride road bikes and a BIG difference between riding say 60 miles on a nearly level course and riding the same distance on HILLY rides, makes me cry but yes it does give improvement, done plenty of HIIT treadmill work, not a joke when you really push yourself

Really it's helpful please give us more knowledge about mussels and traning ❤❤❤ God bless u

Hello, Dr. Sandoo. Thank you for the great lecture! I hope you won't mind some more questions from me. Your videos are making me curious. I am wondering about the adaptations you mentioned, mainly the increase in mitochondria, and the increased capilarisation. Can resistance training and fat loss benefit from these two adaptations? I suspect that there might be benefits, but I would like to hear your opinion. Many people say that doing cardio has adverse effects on muscle building, but I found out that doing a moderate amount of cardio/aerobic training has no negative impact on it. I even think that increasing the number of mitochondria will increase the muscle's energy using efficiency, which makes perfect sense. This might mean an increase in resting metabolic rate and even a slightly greater force output during resistance training. The increased capilarisation might be able to reduce fatigue due to metabolic stress, meaning that one could be able to do more repetitions with a certain weight (~70-80% 1 RM) before fatigue. The cause for this might be the increased rate of metabolite removal from the muscle. Or is it the case that these two effects cancel each other out? I mean that by increasing the number of mitochondria, the quantity of metabolites produced during exercise will also be greater. So, the increased blood flow will be just enough to clear this out, and the net benefit will be zero. Also, by doing a few high repetition sets (30+ reps) at the end of each resistance training workout, can we improve in the long run our 1 RM or our number of reps with, let's say, 70-80% 1 RM by taking advantage of the same kinds of adaptations? I know that there are several things which can contribute to these improvements, but the question is if moderate endurance training can have benefits on these training aspects? Thank you in advance!

In essence this is what Strava nudges you towards. It all makes sense now! 🤯

Excellent lesson!! What is the RER verification number for VT1 and VT2?

Which exercise intensity do you think most increases stroke volume and the hearts internal chamber diameter? I see endless debate and conflicting research. Thank you for your thoughts.

I’m looking for some physiology on endurance training with the MAF (Maximum Aerobic Function) principles. Also known as 80/20 where 80% of your training activity is done at quite low HR levels. Doesn’t mean you run or ride the bike ‘slow’, just slow HR. Building your aerobic power over time. Keep the HR constant, but getting faster, growing all those capillaries, etc. You don’t go anywhere near your VT2, mostly around VT1, if I have that right. 20% is harder interval style HIT sessions. You can try and work out your MAF HR with the formula 180 - your age. I’ve trained like this for a little while and it seems very good so far for me. Your talks are good, but mostly it’s about going towards VT2, which I don’t want to do at all, possibly all winter on the bike. Any thoughts??

Hi Dr Sandoo thank you for the video. I'm a beginner runner and found this really useful for developing a regimen. My question is does RPE correspond to how hard my breathing is or how tired my legs are? I find that I can run quite fast and long without too much breathing difficulty but my legs get very tired within a few minutes

At what heart rate % should we train Continuous and steady-state ? And the rest of the intensity levels??

What book are you using?

Hi professor. Can you explain how substances like meldonium and Cardarine, assist in boosting endurance? And should they improve endurance in theory

Hii sir, First of all how we suppose to divide 100 min on first week according to days Second - how much time does lactic acid takes to remove completley Third - Plz make a video on RPE scale along with its utilisation. Topic was awesome 👏👍

Thank you Doctor for the video. After watching it I was a bit confused though: I'm 39 and I recently had a CPET which set my anaerobic threshold at 116 bpm (cycling). The CPET was performed solely to assess my athletic condition and I have no heart or cardiovascular condition whatsoever. I was pretty surprised at that number anyway, as I feel only a very light exertion at that pace, probably between 9 and 11 on the scale you showed. You mentioned that in order to improve, one is to include sessions where RPE should be somewhere between 13 and 15; but if I exercised at that perceived exertion, my heart would jump at 130-140, which according to the CPET is way above my AT. I'm very confused and I don't know how to proceed in my training routine; jogging and exercising are among the few things that help me cope with anxiety and they're very important to me, but I also would like to do them in a healthy way. I've jogged for months without improving my endurance much. Right now I'm trying to exercise with brisk walking to improve my AT, as it's the only way not to exceed the 115-120 bpm, and I do that 4-5 times per week. What would you do in my shoes? Another question I'd have is about the three types of training that you introduced in the video: as I understand, they should be mixed during the week, which 70 to 80% of the total training time belonging to the first type of training (aerobic, i.e. below the AT), and the remaining 20 to 30% beloning to the second or third type of trainings, which should never be performed back to back. Is that correct? Thanks for any suggestion you may give me Doctor. Thank you.

What is the significance of doing 20 minutes cardio at the end of resistance training session?

Question if i may. I'm male nearly 49yrs old, quite fit, but a worry is that when cycling (indoor) my MHr has peaked at 186bpm.... (maybe due to overheating?). Outdoor i can peak briefly around 181bpm. Reading lots of stuff my MHr is way beyond what it should be. Also, on bike rides (20-30miles), i give everything, my HRM says i'm 80-100% in Z4/Z5....... i seem to be able to sustain it for the duration of the rides, is that normal? Thanks in advance

on 10:00 what heart rate should I be targeting? or what heart rate zone?

What is RPE? Can we measure it with heart monitor?

what is RPE?

Everyone says your video is great. But i couldnt watch it. The camera was constantly going in and out of focus and the sound the marker makes while you write is like finger nails to a chalk board. .. .. sorry. It tried to hang in until i couldnt anymore. .. 😢