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What are the best exercises to do to increase my anaerobic threshold?

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To increase your anaerobic threshold, focus on high-intensity exercises that challenge your cardiovascular and muscular endurance. Here are some of the best exercises:

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  1. Interval Training: Alternate between high-intensity bursts and low-intensity recovery periods. For example, sprint for thirty seconds, then jog or walk for one to two minutes. Repeat this cycle for twenty to thirty minutes.
  2. Hill Repeats: Running or cycling up a hill at a high intensity, then recovering on the way back down or on a flat surface. This type of training improves both your strength and anaerobic threshold.
  3. Fartlek Training: A mix of continuous running with periods of faster and slower speeds. This helps to push your anaerobic limits in a less structured format compared to traditional intervals.
  4. Tempo Runs: Running at a “comfortably hard” pace for a sustained period (usually twenty to thirty minutes). This pace should be just below your anaerobic threshold, helping to gradually increase it over time.
  5. High-Intensity Circuit Training: Combine strength exercises (like squats, burpees, or push-ups) with short rest periods. This keeps your heart rate elevated and enhances your anaerobic capacity.

Including these exercises in your routine two to three times per week can help increase your anaerobic threshold, allowing you to perform at higher intensities for longer periods. Remember to warm up properly and gradually increase the intensity to avoid injury.

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