Let’s imagine a little, let’s compare our body, for example, to the engine of a car.

An engine, when it runs more “round”, is at a certain speed, below the maximum speed, we can call this cruising speed, but when we need to overtake we increase these speeds for a short period of time, to achieve more speed you’ll get a variety of gadgets, like best runners watches and our valuable tips.

If we always circulated at cruising speed, the engine would “sleep”, so it is interesting to “stimulate, clean the carbon so that the engine so that when we need more speed, it will provide it for us, as this“ more or less ” is what we have to do. do with our bodies.

To put it another way, we have to try to improve the performance of the engine, this is achieved by fine-tuning it, with a good set-up.

If we have been training for a while and we already have a little level, interval training or rhythm changes is the one that will make us improve without investing more time, at the moment, this is also called working on quality.

The quality must be worked between the aerobic threshold and the anaerobic threshold.


Muscles can obtain the energy necessary for muscle contraction from different energy sources; their participation will be modified according to the intensity of the exercise. When we perform long-term exercises at the light and moderate intensity, energy production comes mainly from aerobic or oxidative metabolism, which uses carbohydrates and fats as an energy source, in the presence of oxygen and without increasing lactate concentration, which it is a by-product of anaerobic metabolism. Therefore we will be able to carry out long-term exercises, “at cruising speed” since if we are feeding and hydrating we will be able to last a long time training.

When we increase the intensity of the effort it happens that aerobic metabolism is not enough to provide all the energy that the muscles need. It is then when the anaerobic metabolism begins to intervene in a more important way. At this point the production of lactic acid begins to be greater than its elimination and therefore the concentration of lactate in the blood begins to increase moderately, we start working above the “aerobic threshold” and enter the so-called “aerobic transition zone- anaerobic ”of energy production. If we continue to increase the intensity, we reach the area called the “anaerobic threshold”, above which even though we maintain a constant speed, the blood lactate continues to increase and we become fatigued.

If we work above the aerobic threshold, in the transition zone and above the anaerobic threshold we will not be able to endure for a long time, that is, we will carry out work of medium and short duration, to accustom, activate and stimulate our body to work at these intensities.

With this type of work, we are going to be able to delay the appearance of muscular acidosis and shift our aerobic work zone towards higher and higher intensities, and little by little we will be able to increase our cruising speed.


In our training plan we will gradually introduce rhythm changes, we will combine these two types of training. Think that from the quality training it costs more to recover, so we will intersperse at the beginning, a quality session, every three quantity, the ideal would be after a certain time and if we have assimilated it well, it is to do a session of each type.

To determine our thresholds well and so that all this can be as accurate as possible, it would be very convenient to carry out a stress test in a quality center