Anaerobic capacity is the body’s ability to produce energy without oxygen, powering short, maximal efforts lasting up to roughly 1-2 minutes (sprinting, a hard break in water polo, a powerful lacrosse dodge). It relies on the phosphocreatine system (immediate, up to ~10 seconds) and anaerobic glycolysis (up to ~90 seconds, producing lactate). Anaerobic capacity is developed through sprint and high-intensity interval training. It is critical in team sports requiring repeated explosive efforts, and in any sport with sprints, jumps or short maximal bursts. It declines faster with age than aerobic capacity.
Key points
- Energy production without oxygen
- Powers efforts up to ~1-2 minutes
- Phosphocreatine + anaerobic glycolysis systems
- Developed via sprint and HIIT training