## What is Anaerobic Speed Reserve?

Anaerobic Speed Reserve (ASR) is an important metric in sports science that measures an athlete’s ability to generate energy anaerobically, without the use of oxygen. It is a key factor in determining an athlete’s sprinting speed and overall performance in high-intensity activities.

## Formula for Calculating Anaerobic Speed Reserve

The formula for calculating Anaerobic Speed Reserve is:

ASR = Maximal Sprinting Speed – Maximal Aerobic Speed

Where:

- Maximal Sprinting Speed is the fastest speed an athlete can achieve over a short distance, typically 30-60 meters.
- Maximal Aerobic Speed is the fastest speed an athlete can sustain using aerobic energy systems, typically measured over longer distances like 400 meters.

## Importance of Anaerobic Speed Reserve

ASR is important because it indicates an athlete’s ability to produce power and speed in short bursts of activity, such as sprints, jumps, and intense bursts of effort in team sports like soccer, basketball, and rugby. By measuring ASR, coaches and trainers can tailor training programs to improve an athlete’s anaerobic performance and overall speed.

## Calculating Maximal Sprinting Speed

To calculate Maximal Sprinting Speed, an athlete can perform a time trial over a short distance, such as 30-60 meters. The time it takes to complete the sprint can then be used to calculate the athlete’s speed in meters per second.

Maximal Sprinting Speed (m/s) = Distance / Time

## Calculating Maximal Aerobic Speed

Maximal Aerobic Speed can be measured by performing a time trial over a longer distance, such as 400 meters. The time it takes to complete the trial can be used to calculate the athlete’s speed in meters per second.

Maximal Aerobic Speed (m/s) = Distance / Time

## Example Calculation of Anaerobic Speed Reserve

Let’s say an athlete completes a 60-meter sprint in 6 seconds, resulting in a Maximal Sprinting Speed of 10 m/s. If the athlete completes a 400-meter time trial in 60 seconds, resulting in a Maximal Aerobic Speed of 6.67 m/s, the ASR would be:

ASR = 10 m/s – 6.67 m/s

ASR = 3.33 m/s

## Training to Improve Anaerobic Speed Reserve

To improve Anaerobic Speed Reserve, athletes can incorporate high-intensity interval training (HIIT) and sprint workouts into their training programs. By regularly challenging the anaerobic energy systems, athletes can increase their ability to generate power and speed in short bursts of activity.

It is important to work with a coach or trainer to design a training program that is specific to the athlete’s needs and goals, while also allowing for proper rest and recovery to prevent injury and overtraining.

## Conclusion

Anaerobic Speed Reserve is a valuable metric for assessing an athlete’s anaerobic performance and overall speed. By calculating ASR and understanding its importance, coaches and trainers can develop effective training programs to help athletes reach their full potential in high-intensity activities.