APH-2025-051

Energy System: Anaerobic Capacity

Difficulty: Cultivation

Intention:

Finally! An anaerobic capacity session that isn’t BJJ! In truth, I wanted to keep my heart rate under 150, which has been the theme recently, and I stuck to that for the average, but you can see in the graph the later aerobic work cranked ramped that up pretty steadily.

It’s important to note that the prescribed work dictated a given pace or output / min which skewed the focus of this session from the previous endurance work.

The intervals also make it “capacity” rather than “endurance”, though how “anaerobic” depends on the loading. For me, I wanted it to drift towards the aerobic side because that’s what I need to develop. You could just as easily overload the non-cardio movements and get that gut-punched feeling associated with anaerobic capacity.

As an aside, I got a bit chatty during the first break, so I did want to get after it a bit more later.

You can see that I broke out my Morpheus HRM for this session too, which gave much more accurate and consistent data than my Garmin Vivoactive watch. The second and third intervals look about the same, but the first interval featured “non-traditional cardio” which allowed me to articulate pace better — e.g. the bike doesn’t let off.

Warm Up:

3 x 10m each:

• Lunge + Kick
• Bear Crawl
• Crab Walk

Work:

Round 1:

• Alternating EMOM / 12 minutes

  • Step Up x 10 (each side)
  • KB Swing x 12

Rest 2 minutes, then Round 2:

• Alternating EMOM / 12 minutes

  • Bike x 10 calories
  • Wall Ball x 12

Rest 2 minutes, then Round 3:

• Alternating EMOM / 12 minutes

  • Treadmill x 10 calories
  • Burpee x 10

Results:

Austin:

• 70# KB, 20” Box
• 10# Ball
• Burpee (actual) x 7 / min avg.

Resources:

• Ollin BJJ Support, Aerobic 2.1