In mountain sports, it is important that training for the first spring and summer outings includes both aerobic and anaerobic exercise. This is especially true for anyone who has been less active over the winter. Building the right fitness base helps you enjoy your time in the mountains and cope with the physical demands more effectively. Generally speaking, aerobic exercise is often referred to as cardio training and takes place at around 70% of your maximum heart rate or lower. Meanwhile, anaerobic training is performed at a much higher intensity and typically occurs at more than 80% of your maximum heart rate. A well-rounded training plan should include both.
How do aerobic and anaerobic exercise affect the body?
We spoke with sports scientist Stefan Marschall, who works with recreational and elite athletes at Garmisch-Partenkirchen Hospital. Among other things, he specialises in performance diagnostics and spiroergometry. Away from work, he enjoys mountain biking and running technical trails. His own training routine also includes road cycling and running on flatter terrain.
Whenever we exercise, the body must produce energy. During aerobic exercise, energy is generated from fats and carbohydrates in the presence of oxygen. This allows the body to sustain activity over longer periods. Typical examples include cycling, swimming and running.
The key factor in anaerobic training is intensity. Anaerobic training is always intense. Specific training sessions often take the form of interval training
There are major differences between aerobic and anaerobic training
The biggest difference between aerobic vs anaerobic exercise is oxygen availability. Anaerobic training takes place when the body can no longer meet its energy demands efficiently through oxygen-dependent processes alone. The aerobic energy system is simply too slow at very high intensities. As a result, the body relies more heavily on carbohydrates. During this process, glycolysis plays a central role. When energy is produced anaerobically, pyruvate is formed and eventually converted into lactate. If the intensity remains very high and recovery is insufficient, lactate can accumulate, leading to a decline in performance.
For this reason, it is important to follow a balanced training plan that takes your personal fitness level into account. In climbing and mountaineering, anaerobic fitness is almost indispensable.
Why should you train in the anaerobic training zone?
Training in this zone improves lactate tolerance and delays muscular fatigue. Fast-twitch muscle fibres are activated, while both intermuscular and intramuscular coordination improve.
To train effectively, it is useful to know your own anaerobic threshold.
The anaerobic threshold can be determined relatively easily
There are three common ways to estimate your anaerobic threshold. The most accurate option is a fitness assessment carried out in a sports medicine centre or specialised clinic. Through spiroergometry and lactate testing, thresholds can be determined precisely.
Another simple approach is a practical field test. The average heart rate maintained during a 10 to 15 km run or a 30 km bike ride can provide a rough indication of your anaerobic threshold. A third option uses a standard formula: 85-90% of your maximum heart rate (220 minus age). However, this method provides only a rough estimate. Most mountain sports involve both aerobic and anaerobic energy systems. Depending on the type and intensity of activity, the body continuously adjusts how it produces energy.
Energy production during different types of exercise
| Aerobic | Anaerobic (lactic) | Anaerobic (alactic) |
| Energy produced from fats and carbohydrates in the presence of oxygen | Energy produced primarily from glucose | Energy produced from stored phosphates |
| No lactate production | Lactate is produced | No lactate production |
| Suitable for long-duration endurance activities | Rapid energy supply | Rapid energy supply |
| Sustainable over extended periods | Effective for efforts lasting up to around two minutes | Supports maximum efforts lasting up to around 10 seconds |
| Examples: | Examples: | Examples: |
| jogging, cycling, swimming, moderate hiking | strength training, hill sprints, speed climbing, speed bouldering | sprinting, jumping, weightlifting |
| Note: Both anaerobic systems operate alongside one another. During maximal efforts, the alactic system is used first. As phosphate stores become depleted, the lactic anaerobic system contributes more heavily. | ||
Is anaerobic lactic energy production beneficial?
When we exercise for longer periods and can switch between aerobic and anaerobic intensities, such as during a via ferrata tour, we create favourable conditions for sustained performance. Anaerobic energy production is not inherently better or worse than other systems. The key is finding the right balance and using each system appropriately.
Mountain sports almost always combine aerobic and anaerobic exercise
There are very few mountain sports that rely on just one energy system. Mountaineering, ski touring, trail running, climbing and bouldering all draw on multiple forms of energy production. Targeted training can increase the body’s ability to use fat as a fuel source, helping to preserve valuable carbohydrate reserves.
It should therefore always be the main focus of training. Athletes whose primary aim is to improve their health should opt for a combined training programme comprising sessions both below the aerobic threshold and above the anaerobic threshold.
Get fit for spring with aerobic and anaerobic endurance training
Sports science provides useful benchmarks for improving mountain fitness. A common recommendation is that around 80% of training should be aerobic and 20% anaerobic. This combination helps improve both endurance and performance capacity. Stretching and mobility work can complement training, while regularly changing activities provides variety and reduces strain on individual joints and muscle groups. When preparing for a major objective or undertaking a multi-day mountain trip, recovery is just as important as training itself.
During the preparation phase for longer tours or demanding activities, we should not train the same muscle groups day in, day out. For example, it is advisable to switch to cycling or go for a swim every now and then.
Anaerobic training can lead to discomfort
Pain can occur both during training and in the mountains. However, persistent or severe pain should never be ignored. It is often a warning sign that the body is under excessive strain. Muscle soreness and minor discomfort can often be eased with simple recovery tools such as creams, fascia balls, Kinesio tape or massage treatments.
If pain occurs, the intensity of training should be reduced. A recovery day may help. Today there are also many useful recovery tools available, such as massage guns.
Ultimately, training for a major mountain adventure is highly individual. A successful training plan requires a good understanding of your own body and your personal limits. There is no single formula that works for everyone. Anyone new to structured training should consider seeking professional advice, particularly if there are underlying health concerns such as heart disease, obesity or chronic medical conditions. Just like planning a successful mountain tour, the greatest enjoyment comes when you understand yourself, your route and your mountain companions as well as possible.
