Conditioning Biased to Aerobic Energy System
Benefits
Female players generally cover between 3,000m and 5,500m per game, depending on position, which comprises walking, jogging and sprinting (Woodhouse et al., 2021). Building a strong aerobic base through aerobic conditioning is crucial for players’ ability to cover the required distance within a game, as well as being able to recover from anaerobic efforts such as sprints, tackles and rucks. Improved aerobic fitness allows for faster replenishment of ATP stores and faster clearance of lactate in the muscle, which reduces fatigue level during matches and training (Corcoran and Bird, 2009; Jones et al., 2016).
Method of training
When looking at improving aerobic fitness, there are a number of different training methods that can be utilised, including continuous steady-state training, high-intensity interval training (HIIT), tempo running and game-based conditioning.
Continuous Steady-State Training
Continuous steady-state training generally consists of low-to-moderate intensity runs lasting 30-60 minutes. This type of training is referred to as “Zone 2” training, in which the athlete’s heart rate should be between 130-150 bpm. Steady-state training is primarily utilised in early pre-season to build a general aerobic base.
High-Intensity Interval Training (HIIT)
High-Intensity Interval Training (HIIT) is a time-efficient training method for improving cardiovascular fitness and physical performance of athletes and typically consists of repeated short (<45 secs) to long (2-4 mins) bout of high-intensity efforts interspersed with recovery periods, which typically are 1:1 work to rest ratio, however work to rest ratios ranging from 1:3 to 1:0.5 are also commonly used (Buchheit and Laursen, 2013b, 2013a). HIIT can be programmed using the maximal aerobic speed (MAS) of the player, which has been shown to be a practical and time-effective way of assessing the aerobic energy system of team sport athletes (Baker and Heaney, 2015). HIIT can be programmed using a wide range of percentages of MAS, such as 120% MAS for higher intensity, shorter duration HIIT or 90% MAS for lower intensity, longer duration HIIT. MAS of a player is generally calculated from a 1200m time trial or a 5-minute running test.
MAS Calculation
- Time Trail Distance = 1,200m
- Time = 4 mins 23 secs (263 secs)
- MAS = 1,200/263 = 4.56 m/s
- 120% MAS for 15 secs = (4.56 m/s x 1.2) x 15 secs
- = 5.47 m/s x 15 secs
- = 82 m
In this case, the player would be expected to run 82 m in 15 seconds. Using MAS to prescribe HIIT training offers a highly effective way to tailor conditioning within a team setting. Coaches can divide players into groups according to their individual MAS scores, assigning each group a distance that reflects their specific aerobic capacity. This approach ensures that every player, regardless of position or fitness level, is training at an intensity that meets their unique physiological needs, thereby maximising performance outcomes and reducing the risk of under- or overtraining.