The Aerobic Energy System

The aerobic energy system utilises proteins, fats and carbohydrate (glycogen) for resynthesising ATP. This energy system can be developed with various intensity (Tempo) runs. The types of Tempo runs are:

•Continuous Tempo - long slow runs at 50 to 70% of maximum heart rate. This places demands on muscle and liver glycogen. The normal response by the system is to enhance muscle and liver glycogen storage capacities and glycolytic activity associated with these processes.

•Extensive Tempo - continuous runs at 60 to 80% of maximum heart rate. This places demands on the system to cope with lactate production. Running at this level assists the removal and turnover of lactate and body's ability to tolerate greater levels of lactate.

•Intensive Tempo - continuous runs at 80 to 90% of maximum heart rate. Lactate levels become high as these runs boarder on speed endurance and special endurance. Intensive tempo training lays the base for the development of anaerobic energy systems.

Sessions to develop this energy system:

•4 to 6 × 2 to 5 minute runs - 2 to 5 minutes recovery

•20 × 200m - 30 seconds recovery

•10 × 400m - 60 to 90 seconds recovery

•5 to 10 kilometre runs 

Energy System recruitment

Although all energy systems turn on at the same time the recruitment of an alternative system occurs when the current energy system is almost depleted.

The following table provides an approximation of the percentage contribution of the energy pathways in certain sports.