Hybrid athlete Fergus Crawley is known for his strength and endurance feats, such as running a 4:58 mile after squatting 500 pounds and completing a double triathlon in under 41 hours. Crawley is currently training to pull a 500-pound deadlift and then run a sub-five-minute mile.
On Oct. 9, 2023, Crawley took to his YouTube channel to share six tips for developing a stronger aerobic base to help boost endurance and cardiovascular health, enhance oxygen utilization, and promote better recovery. Check it out below:
1. Understanding Aerobic Base
Aerobic base training prioritizes increasing the aerobic threshold, or ability, to perform steady-state work for long periods. “Aerobic training is utilizing your oxidative system,” said Crawley. Improving aerobic threshold delays blood lactate buildup, meaning more time until muscle exhaustion.
2. Heart Rate Zones
Crawley explained three ways of establishing and working within relevant heart rate thresholds. Each method requires tech to track heart rate during training.
1. The 220-Minus-Age Method
The first method involves determining one’s max heart rate by subtracting their age from 220. For example, the max heart rate for a 20-year-old would be 200 beats per minute (bpm) (220-20). The individual must train in the 50–70 percent range of their max heart rate to build a better aerobic base. Although this method is limited and generalized, it is a reasonable starting point for beginners to establish boundaries.
2. MAF 180
MAF 180 is similar to the 220-minus-age method in that an individual must subtract their age from 180 to determine their max heart rate. However, it involves a few extra parameters based on the Maffetone formula.
More data and information is involved in this method, but it remains generalized. The MAF 180 formula is popular among athletes to determine their ideal maximum aerobic heart rate, but Crawley has never used it.
3. Lactate Heart Rate Threshold Zones
The lactate heart rate threshold zone method involves running a max distance for 30 minutes. Use the average heart rate and average pacing for the final 20 minutes to establish the threshold heart rate and pacing. Then, take up to 89 percent of the value to establish one’s aerobic and training zones. This is the method Crawley uses.
Unlike the previous two methods, the lactate heart rate threshold zone method requires a certain level of running ability, so it might be unsuitable for untrained individuals.
3. What if I Don’t Have a Heart Rate Tracker?
Regardless of the method used to determine one’s max heart rate, they will need a heart rate tracking device to ensure they’re training in the correct zone for aerobic base improvement. Crawley recommends two things for those who don’t have access to a heart rate tracker:
1. The Talk Test
The talk test assesses relative training intensity. Training to improve one’s aerobic base requires running at a constant pace that allows one to maintain a conversation. “If you can’t maintain a conversation, then you’re running too fast,” Crawley said.
2. Nasal Only Breathing
According to Crawley, nasal breathing while running is an incredibly effective way to manage pace. If one must breathe through their mouth while running, it’s a sign that they should slow down.
4. How To Build Volume
Crawley advised against commencing aerobic base-building training with excessive volume, as it could lead to exhaustion and increased injury risk. Ideal training volume depends on training goals. Crawley recommended not increasing weekly training volume by more than 10 percent.
According to a study by The Physician and Sportsmedicine, “increased training volume was found to be an independent contributing factor for a greater likelihood of overuse injuries in young athletes.” (1)
“Build steadily because, after all, the more sustainable is the better athlete in the long run.”
5. Common Mistakes
Per Crawley, many people waste time researching the best running shoes. Instead, they should spend that time running with what they have. He emphasized the importance of setting clear parameters for each activity and using the right tools for optimal training efforts.
Some trainers believe aerobic base training is too slow to sustain long term. However, Crawley suggested acclimating to the gait and mechanics of a slow cadence. People whose heart rate capabilities don’t allow them to run at a slow pace can instead walk, swim, bike, or row to build their aerobic base.
6. When To Add in Faster Workouts
Beginners who have been aerobic base training for at least 12 weeks can add faster runs to their workouts, including interval, tempos, subthreshold work, and fartlek training. The exact split depends on an individual’s training objectives.
Crawley recommended the following running template to build a better aerobic base:
- 1 x Interval
- 1 x Tempo/Subthreshold
- 1-2 x Purely Aerobic Long Runs
“This gives you a healthy dosage of different training stimuli across the week,” said Crawley, “You are developing your energy systems while continually building your aerobic base.”
References
- Sugimoto D, Jackson SS, Howell DR, Meehan WP 3rd, Stracciolini A. Association between training volume and lower extremity overuse injuries in young female athletes: implications for early sports specialization. Phys Sportsmed. 2019;47(2):199-204. doi:10.1080/00913847.2018.1546107
Featured image: @ferguscrawley on Instagram
