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There are several terms in training articles that get thrown around in confusing ways: aerobic threshold, lactate threshold, anaerobic threshold, aerobic capacity, VO2 Max, anaerobic capacity, and functional threshold power or pace. Many of these terms have definitions that are quite similar to each other, with minute differences that matter in the field of sports science, but are basically equivalent for athletes training. These terms all fit into three main categories that are important for us to understand as endurance athletes.
Aerobic threshold (AeT)
The aerobic threshold is defined as the intensity of exercise at which lactate levels in the blood begin to rise from their baseline. Lactate accumulation indicates that the metabolic pathways that are fueling our muscles with energy have begun to shift to a combination of aerobic and anaerobic mechanisms, and if the intensity that we are working at stays the same, or increases, lactate will continue to build. This is in effect an endurance limiter. Aerobic capacity is essentially the same term – it refers to the amount of work that can be performed before the athlete reaches their AeT.
Lactate Threshold (LT)
Lactate Threshold is the level of intensity at which lactate in the blood reaches 4 millimoles/liter. This is a tiny amount and is something that requires a blood test during exercise in a lab to determine. The more useful definition for athletes is that it is the intensity at which lactate production exceeds its removal. This is also the defining line above which, exercise can only be sustained at that intensity for short periods of time before fatigue and slowing set in. Consider this the upper-end limit to endurance. While the definitions are slightly different, this is essentially the same thing as Anaerobic Threshold (AnT) anaerobic capacity, and functional threshold. They all refer to the point at which the metabolic pathways switch to a primarily anaerobic pathway that burns glycogen (carbohydrates), and the ability to sustain that intensity will be limited.
VO2 Max
VO2 Max refers to the maximum amount of oxygen that the body can utilize for energy during an all-out effort that is well above their AnT. Theoretically, the better your body is at delivering oxygen to where it needs to go, and the better adapted your muscle cells are to exercise, the more oxygen they will be able to utilize to make ATP (energy) and the more energy they will have to do work. Sounds simple enough right? VO2 Max has been a big focus in endurance sports for a long time, partly because it is easily quantifiable. However, ask elite coaches, such as those at Uphill Athlete, and they will tell you that VO2 Max doesn’t correlate very well to performance, and seems largely determined by genetics. Athletes for decades spent considerable effort training to increase their VO2 max, but recent studies suggest that that time would be better spent increasing the aerobic threshold.
Why do these terms matter? One dispels a popular myth related to training (VO2 Max), while the other two are the categories where we as athletes have the greatest abilities to affect our metabolic and motor pathways to achieve better performance. The balance of aerobic threshold and lactate threshold training that we do as we prepare for a large climb will determine how we perform. We’ll be diving into these two topics in more depth in the coming weeks so stay tuned!
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There are several great resources that provide a lot more information on these topics. For this article, we pulled from Joe Friel’s blog and from the recent book, Training for the Uphill Athlete, from the folks at Uphill Athlete. We can’t recommend the book enough if you are serious about training for endurance mountain sports!
Comments? Questions? Share your thoughts here in the comments!
January 14, 2011
Posted by: Ed Viesturs
Categories: Expedition Dispatches Vinson Massif
Elevation: 2,600'
Kahiltna Base Camp sits in the heart of the Alaska Range, surrounded on all sides by peaks such as Denali, Mt. Foraker, and Mt. Hunter. With the plethora of climbing options the pair decided to climb the Kahiltna Queen (12,380’).
AM: Around Base Camp there are so many cool peaks to climb and one of those is the rarely climbed Kahiltna Queen. This peak is located at the end of the southeast fork of the Kahiltna glacier. It is the only peak in the range that divides three different glaciers: the Kahiltna, the Ruth and the Tokositna.
KB: Andres and I spent a day skiing up the Southeast fork of the Kahiltna Glacier, stopping along the way to look at different climbing options and to do some ice climbing. Kahiltna Queen looked like a gorgeous peak to climb and both of us were stoked about trying an unclimbed route.
The following night Katie and Andres began their climb up the West side of the Kahiltna Queen.
KB: The line we took followed a rib splitting the west face, starting from where the rib emerged from the glacier. The part of the climb was mostly steep snow climbing on some great and not-so-great neve (granular snow that accumulates near mountain tops from wind and precipitation). The route then transitions into ice climbing with some rock mixed in.
AM: The mixed climbing was great all the way to the summit. The day was incredible and the views were just amazing. At the top we stopped to melt water and high five. Then it was time for us to start descending the West Couloir Route. The descent ended up being longer and more difficult than I expected as we had to do over fourteen rappels.
Following the successful climb, Katie and Andres, skied two hours back to Base Camp. After 25 hours of climbing they returned safely to Base Camp.
KB: Seeing the moonrise while we were climbing was awesome! It came up for maybe an hour or so and just skimmed the edge of the horizon. For the whole way up we had splitter weather and were basking in the sun at the summit. After this trip I can definitely understand why my friends are excited about Alaska. It was great to be able to climb the Kahiltna Queen after guiding the Alaska Seminar since it enabled me to spend so much time in the Alaska Range. Andres has heaps of experience in the Alaska Range and I learned a lot from working and climbing with him.
AM: All and all it was a great climb with a great partner. I am already looking forward to next year’s seminar and more personal climbs in the Alaska Range.
Andres Marin is a senior guide at RMI leading programs in Washington, Alaska and Colorado. He is an off-width specialist and an accomplished ice and mixed climber. One of his recent achievements includes climbing the five hardest mixed lines in Ouray, Colorado, in a day. Andres is a fully certified alpine and rock guide sponsored by Millet, Blue Water Ropes, 5.10, Petzl, GU and Ice Holdz.
Katie Bono is an RMI Guide and accomplished climber with impressive ascents in North America and Canada. A retired Nordic ski racer and Millet athlete, she currently holds the women’s speed record on Mt. Rainier.
To see more of their climb check out Andres’ Kahiltna Queen video.
Do you think the Kahiltna Queen can be solo’d in January? There is a climber in Talkeetna, Alaska right now who may attempt the first solo of the KQ in January 2019. He was going to solo Denali, but due to the government shut-down, that was a no-go. Alaska just had a big earthquake (7.0) on November 30, 2018, and the aftershooks are still plentiful even in Big Lake and Talkeetna, which are not that far from KQ. I wish this climber the best and would value your opinion.
Posted by: Annie G on 1/12/2019 at 4:13 am
Anyone looking into Andres’ background as a guide or a teammate can have confidence that he is capable of more than most and still patient with those less skilled. (thanks again, Andres)
Posted by: Creighton Miller on 8/15/2013 at 8:15 pm
May 23, 2013
Posted by: Dave Hahn, Mark Tucker, Seth Waterfall
Categories: Expedition Dispatches Everest
Elevation: 21,000'
On The Map
Congratulations to Seth, Dave, and the Sherpas, outstanding climb.
Posted by: Tom Waterfall on 5/23/2013 at 6:44 am
Way to go, Super Dave!!!!
Posted by: Mike B on 5/23/2013 at 6:32 am
August 30, 2021
Posted by: Mike King, Nikki Champion, David Price, Leif Bergstrom, Emma Lyddan, Connor Mullady
Categories: Expedition Dispatches Mount Rainier
Elevation: 11,200'
RMI Guide Mike King called this morning at 7:06 a.m. The Mt. Rainier Summit Climb team turned at Ingraham Flats due to difficult route conditions. The teams are planning to begin their descent from Camp Muir between 8:30 - 9:00 a.m.
Beautiful picture! Hope to go there in a few weeks and praying for good weather.
Posted by: Joseph Huang on 8/31/2021 at 10:09 pm
Proud of you team! Great effort!
Posted by: Rachel Zimmerman on 8/30/2021 at 7:49 am
I had the previlage of climing with Gombu in 1978
on Mt.McKinley along with Phil Ersler with the RMI
team. I spent several nights in the same tent with
him listening to him tell stories about his Everest
climbs, what an adventure to have meet him. Saw him
over 20years later on the way to the summit of Mt. Rainer and he reconized me!
Posted by: Greg H. Craft on 5/25/2012 at 3:59 pm
August 1984. My first climb of Mt. Rainier. Gombu was a great tutor, using crampons and an ice axe. The crevasse rescues were scary stuff, at first, but experience made them easier to set up and use successfully. After all the years in between, I remember Gombu well. Rest in peace.
Posted by: G. Arnold Hartford on 5/23/2012 at 3:54 pm
March 29, 2022
Posted by: Adam Knoff, Hannah Smith
Categories: Expedition Dispatches Everest BC Trek and Lobuche
Hello all,
Today we woke to perfect weather to hit the trail. A mellow walk past yak corrals took us to our first uphill. A little more breathing and some sweat brought us to a downhill trend to the river crossing. Before we crossed, the team enjoyed an ice cold foot soak. Shortly after the river it was tea time. The saying out here might go Dal Bhat power 24 hour but I think for us its hot tea power 24 hour. After filling our energy tanks with tea we madr our way up the last hill of the day. The top of the hill brings us to a special place, the climbers memorial. A sadness fills this place but also brings to reality the risks taken to climb mountains. After acknowledging those who have fallen we continued our journey to Lobuche. Not far from the town we pass by the Lobuche peak Basecamp. We gaze at our objective but first we must go to Everest Basecamp. A little training in the evening brought us to dinner. A birthday cake surprise wrapped up our day with smiles and chocolate covered mouths. Another good day in the books and more to follow.
Goodnight all,
RMI Guides Adam, Hannah, and team
Weather is your blessing!! Hoping it continues for you! Beautiful photos!
Posted by: Jane on 3/29/2022 at 9:50 am
Treadmills and stair machines only work your legs against the earth’s gravity, not your entire body’s weight or even the weight in the pack. They also don’t really do much for the downstroke of the leg, just the upstroke. It’s Newtonian mechanics, guys.
Posted by: borisjimski on 7/4/2012 at 1:30 am
Bodyworks, which partners with AAI, says that one needs to be able to go on a treadmill at 15 degrees for 45 minutes at 3.5 mph with a 40-pound pack in order to be in sufficient shape to climb Mt. Ranier. There is no way I can do that. Are they exaggerating? On a good day I can go at 15 degrees at 2.5 mph for 45 min with no weight.
Posted by: Larry on 6/19/2012 at 6:45 am
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