Aerobic capacity is the overall ability of the cardiovascular and muscular systems to take in oxygen (lungs), transport it (heart and blood) and use it to produce energy (muscle mitochondria) during sustained exercise. It is underpinned by VO2 max (the ceiling), lactate threshold (sustainable fraction of that ceiling) and efficiency/economy. Strong aerobic capacity is the foundation of endurance performance and a key marker of cardiovascular health, strongly associated with longevity. It improves with consistent aerobic training, particularly a high volume of Zone 2 work supplemented by higher-intensity intervals.
Key points
- Ability to take in, transport and use oxygen
- Underpinned by VO2 max, threshold, economy
- Foundation of endurance and health
- Built by Zone 2 volume + interval work