2.3 Compare the difference between aerobic and anaerobic training for individuals and group sports, including differentiated training programs and contemporary methods of training

1. Training thresholds

To compare training properly, you need to understand intensity as a training threshold or zone, not just “easy” versus “hard”. A threshold is the intensity where the body starts to respond in a specific way. Over time, this leads to specific adaptations.

A practical way to estimate intensity is by using maximal heart rate (MHR):

• MHR estimate: 220 minus age = 100% (beats per minute).

For most 16 to 18-year-olds, this gives an MHR estimate of about 202–204 bpm, which can then be used to set heart rate zones.

Example: Calculating training heart-rate targets for a 17-year-old
A 17-year-old has an estimated MHR of 220 − 17 = 203 bpm.
• 60% MHR (lower aerobic): 0.60 × 203 = 122 bpm
• 70% MHR (steady aerobic anchor): 0.70 × 203 = 142 bpm
• 80% MHR (upper aerobic): 0.80 × 203 = 162 bpm
• 85% MHR (near anaerobic threshold anchor): 0.85 × 203 = 173 bpm
• 95% MHR (very high intensity): 0.95 × 203 = 193 bpm

These targets help match the session to the intended outcome. Lower aerobic work builds base endurance and recovery. Higher intensities (closer to 80–85% MHR) are more likely to build your ability to hold faster efforts before fatigue rises.

1.1 Key intensity markers

Heart rate zones help you plan aerobic and anaerobic training. Aerobic work usually happens at 60–80% MHR, and harder aerobic work often goes up to 70–85% MHR.

Anaerobic intervals are usually at or above the anaerobic threshold, especially when the work periods are longer and rest is short.

A useful guide is that the anaerobic threshold is usually around 85% of maximal heart rate (MHR), though this is different for different people. This is important because it’s close to the point where you can’t keep going at a steady pace comfortably anymore.

Because heart-rate percentages are just estimates, coaches often check intensity in other ways too. They use Rate of perceived exertion (RPE) (for example, asking if it feels “hard but controlled”), and they watch whether you can repeat intervals at the same speed with good technique. If your speed drops a lot or your technique gets messy, the intensity is probably too high for what that session is trying to achieve.

• Rate of perceived exertion (RPE) measures internal load when heart rate is unreliable, such as very short sprints (heart rate lags behind effort) or in heat (heart rate can be higher at the same pace). A common school-friendly scale is 0–10.
• Lactate threshold is the highest intensity you can sustain before lactate and related fatigue markers rise quickly. Training near this threshold helps you hold faster speeds aerobically before fatigue increases.
• Talk test is a quick field guide. If you can speak in full sentences, intensity is usually steady aerobic. If you can only speak in short phrases, intensity is often closer to threshold or above.

Example: Two Year 12 AFL midfielders complete 4-minute running intervals. Player A holds a steady pace at RPE 7/10 and can speak in short phrases. Player B hits RPE 9/10 early and slows across reps. The same session creates a different training effect and recovery cost, so programming may need differentiation.

2. Aerobic training

Aerobic training is sustained exercise at low to moderate intensity, where oxygen delivery matches muscle demand and ATP production is mainly aerobic. It is the base for endurance sports and is important in many team sports because it supports recovery between high-intensity efforts.

Aerobic work is commonly performed at an intensity that feels controlled and sustainable, often around 60–80% MHR.

2.1 Aerobic adaptations

Regular aerobic training improves endurance performance through adaptations such as:

• increased stroke volume and cardiac output
• lower resting and submaximal heart rate
• increased capillary density in working muscles
• increased mitochondrial density and oxidative enzyme activity
• improved fat oxidation, which helps spare glycogen
• improved lactate threshold and, for many athletes, improved VO₂ max

Example: A netball centre with a higher lactate threshold can maintain match pace for longer and recover faster between repeated high-intensity passages.

2.2 Aerobic training methods

Aerobic fitness can be developed using different methods. The best method depends on the sport, the time of year, and the athlete’s needs.

Continuous aerobic work can also be done using lower-impact options such as swimming or cycling, and may include brisk walking.

3. Anaerobic training

Anaerobic training is high-intensity exercise done in short bursts or intervals where ATP demand rises quickly. Energy supply is emphasised through the ATP-PCr system and glycolytic (lactic acid) system.

These sessions are designed to improve speed, power, and the ability to repeat high-intensity efforts.

Anaerobic work is usually brief, often less than 2 minutes per work bout, and needs planned recovery because maximal effort cannot be held for long.

3.1 Anaerobic adaptations

Anaerobic training supports high-intensity performance through adaptations including:

• increased intramuscular ATP and PCr stores
• improved anaerobic enzyme activity to speed up glycolysis
• improved buffering capacity and tolerance to fatigue
• greater Type II (fast-twitch) fibre contribution and, when resistance training is included, hypertrophy
• improved neural recruitment, increasing rate of force development

Example: A 100 m sprinter improves start and acceleration because sprint training and heavy strength work increase neural recruitment and the ability to apply force quickly.

3.2 Anaerobic training methods

Anaerobic training includes methods that change the work and recovery to target different outcomes.

Anaerobic interval training (anaerobic intervals) uses maximal or near-maximal efforts with recovery. Work duration can be organised to emphasise different demands:

• Short anaerobic intervals (often <25 seconds) strongly emphasise ATP-PCr contributions.
• Medium anaerobic intervals (about 25 seconds to 1 minute) strongly challenge the glycolytic system.
• Long anaerobic intervals (about 1–2 minutes) increase glycolytic demand, with more aerobic support during work and recovery.

*For very short sprints, heart rate lags behind effort, so coaches use speed, Rate of perceived exertion (RPE), and repeated-effort quality as the main checks.

Because fatigue reduces sprint quality, recovery is changed depending on the goal. If the aim is maximal speed and technique, rest is longer. If the aim is tolerance to repeated high-intensity work, rest is shorter and more incomplete.

Example: A basketball guard performs 10 × 15-second hard court sprints with 45 seconds recovery to improve repeat sprint capacity that reflects game demands.

In team sports, anaerobic performance is also trained through repeat-sprint conditioning and neuromuscular methods (strength and plyometrics), not just running intervals. For instance:

• Repeat sprint training uses very short maximal sprints with enough rest to keep speed high.
• Resistance training develops force and power to support acceleration, jumping, tackling and changes of direction.
• Plyometrics develop explosive power through stretch-shortening cycle movements.

4. Comparing training for individuals and group sports

The directive verb Compare means you need to identify key similarities and differences, then link them to performance demands. In this dot point, that means showing how aerobic training and anaerobic training are used differently in individual sports and group sports, and explaining why.

4.1 Individual sports

Individual sports often have a more predictable intensity and duration. This allows training to match the exact event more closely.

Endurance events tend to prioritise aerobic development, threshold work and pacing. Sprint and power events tend to prioritise anaerobic power, neuromuscular efficiency and recovery between maximal efforts.

Example: A marathon runner prioritises continuous runs and aerobic intervals. A shot put athlete prioritises maximal strength and explosive power, with minimal aerobic work beyond general conditioning and recovery support.

4.2 Group sports

Most group sports are intermittent. Players combine steady movement with repeated bursts of high intensity. Training needs both a strong aerobic base and high anaerobic capacity.

In group sports, the aerobic system supports:

• sustaining total work rate across a match
• faster recovery between sprints
• maintaining skill and decision-making under fatigue

Anaerobic systems support accelerations, jumps, tackles, rapid changes of direction, and repeated high-intensity passages.

Example: In soccer, a player may jog and reposition for long periods (mainly aerobic), then sprint to press or recover in defence (high anaerobic demand).

Positional demands within team sports

Even within one team, positions have different demands. This changes the balance of aerobic training and anaerobic training needed.

Example: In AFL, midfielders often need higher aerobic capacity for large running volumes, while a key forward may need more emphasis on explosive power and repeat sprints.

5. Differentiated training programs

A differentiated training program changes training variables so each athlete gets the right stimulus based on fitness level, role, injury status, and season phase.

Differentiation matters because the same drill can affect athletes differently. Without differentiation, some athletes under-train, while others over-train and build excess fatigue.

5.1 How training is differentiated

Differentiation usually happens by changing:

• Intensity (pace targets, heart rate zones, Rate of perceived exertion (RPE))
• Volume (total work time, interval count, total distance)
• Work:rest ratios (especially in anaerobic intervals and HIIT)
• Mode (running, cycling, pool conditioning) to manage joint load or injury risk
• Skill integration (conditioning inside game-based drills versus separate conditioning)

Example: In netball, a centre may do extra aerobic intervals, while a goal shooter may do more explosive short sprint work with lower running volume to preserve power.

5.2 Monitoring to support differentiation

Coaches often monitor load and recovery using heart rate, session Rate of perceived exertion (RPE), GPS metrics, and movement quality.

Example: Two rugby league players complete the same shuttle-run HIIT drill. One holds speed and technique at RPE 7/10. The other slows and loses control at RPE 9/10. The second athlete may need reduced volume, longer recovery, or a different conditioning mode.

6. Contemporary methods of training

Contemporary methods of training are widely used because they are time-efficient and can train multiple qualities at once. They are used in both individuals and group sports and can be differentiated by changing work time, rest time, intensity targets, and exercise choice.

6.1 High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT) uses repeated bouts of hard work with planned recovery. It sits in the “very hard” zone where breathing is heavy and speaking is limited to short phrases. In many models, work sits around 80–95% MHR (often above anaerobic threshold), while recovery is much lower so heart rate does not fully drop before the next rep.

Why coaches use HIIT:

• Time-efficient way to build aerobic fitness (including VO₂ max) while also improving repeat-effort ability.
• Fits intermittent sports because it trains “work hard, recover, then go again”.
• Easy to differentiate by adjusting work time, rest time, reps, and speed targets.

Key programming variables to elaborate HIIT properly:

• Work duration: commonly 20 seconds to 4 minutes, depending on whether the focus is more speed-based or more aerobic-threshold based.
• Rest duration: often equal to, or slightly less than, work (incomplete recovery) to maintain a strong cardiovascular stimulus.
• Work:rest ratio: commonly 1:1 to 2:1 for aerobic-focused HIIT.
• Intensity prescription: can be set by %MHR, pace times, or session RPE (typically ~7–9/10 depending on the interval length).
• Quality control: if speed drops substantially across reps, the intensity is likely too high or recovery too short for the intended HIIT outcome.

Sport examples of what HIIT looks like:

• Individual (endurance) sport: a 1500 m runner might use 6 × 2 minutes hard with 1 minute easy jog to push aerobic power while keeping running mechanics controlled.
• Team sport: a soccer squad might use 4 × 4 minutes of high-tempo running with 3 minutes easy movement to build match-running capacity and faster recovery between efforts.

Monitoring HIIT:

• Heart rate is useful because the reps are long enough for HR to rise meaningfully, but it still lags at the start of each rep.
• Coaches often combine HR with RPE, pace consistency, and technique quality.

Example: A school basketball squad completes 10 × 60 seconds hard running with 60–75 seconds easy recovery. Differentiation could include faster athletes running further in 60 seconds, or less-fit athletes completing 8 reps or taking 90 seconds recovery to preserve movement quality.

6.2 Sprint Interval Training (SIT)

Sprint Interval Training (SIT) uses maximal or near-maximal efforts (typically ≤30 seconds) with long recovery (often 2–4 minutes or more) so each sprint stays high quality.

How SIT differs from HIIT:

• HIIT is “very hard” but often controlled.
• SIT is “all-out” or very close to it, so rest must be longer to prevent sprint quality collapsing.

Energy system emphasis:

• SIT strongly stresses the ATP-PCr system at the start of each sprint, with rapid contribution from the glycolytic system as the sprint continues.
• Even though SIT is “anaerobic”, repeated maximal efforts create a large overall oxygen demand, which is why aerobic fitness can still improve.

Key programming variables:

• Work duration: 5–10 seconds (true acceleration/speed), 10–20 seconds (speed endurance), or 20–30 seconds (strong glycolytic stress).
• Rest duration: long enough to restore PCr and keep technique safe, commonly 1:6 to 1:12 (or longer) depending on goals.
• Volume control: total sprint time is usually low. Coaches prioritise quality over quantity.

Monitoring SIT:

• Heart rate is a poor guide during the sprint because it lags behind effort.
• Use sprint time, distance, or speed, plus RPE 9–10 and movement quality (posture, foot contact, arm drive) as key checks.

When SIT is useful:

• Sports with repeated maximal accelerations (e.g. hockey, rugby, basketball).
• When impact needs to be managed (e.g. using a bike or rower), while still chasing maximal-intensity conditioning.

Example: An elite hockey player uses SIT on a stationary bike: 8 × 20 seconds all-out with 3 minutes easy spin. If power output drops sharply, the set is stopped or recovery is extended so quality stays high.

6.3 Comparing HIIT and SIT

7. Comparison between aerobic and anaerobic training

When you compare aerobic training and anaerobic training sessions, key differences often include warm-up length, work duration, rest, total workload, and how intensity is monitored.

Aerobic sessions are commonly monitored using heart rate zones because the work is sustained. Anaerobic sessions are often monitored using speed and Rate of perceived exertion (RPE) because short maximal efforts happen too quickly for heart rate to show the true intensity in the moment.

The balance matters because each type supports performance in different ways. Too much aerobic volume can reduce power if explosive work is neglected. Too much anaerobic intensity can reduce the ability to recover between efforts if the aerobic base is under-developed.

7.1 Comparing aerobic vs anaerobic training